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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 06 September 2017 00:00

09.06.17

Strength

Back Squat

1x20 + 5 lb

WOD

Every 3 min x 5

40 Double Unders

12/10 Calorie Row or 10/7 Calorie Bike

6 Handstand Push Ups (RX+ 2 45s per side)

*Slowest time = score. Note fastest time in comments. If you fail a round, continue as an AMRAP until minute 15 (no longer).

After Party

5x5 Strict Pull Up (can be weighted) or Muscle Up Practice

5x5 Pistol Practice 

ME L-Sit

*Can superset

Tuesday, 08 August 2017 00:00

08.08.17

Gymnastics

Death by Strict Pull Ups

*If you fail before minute 10, start back at 1 the next minute until 10. Can add assistance, this is just to get more volume.

 

WOD

EMOM 7

12/10 Calorie Row or 10/7 Calorie Bike

*Burpee Box Jumps 24/20 in time remaining for score

 

After Party

5x10 Barbell Roll Outs

superset with 

Pinch grip plate carries

Tuesday, 11 July 2017 00:00

07.11.17

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Wednesday, 05 July 2017 14:31

07.06.17

Strength

Build to a heavy 

Push Press + Push Jerk + Split Jerk

*Three lifts will be done in a row without reracking. The complex will stay light because of the push press so work on speed for the other two.

WOD

EMOM 10

Odd: 15/10 Calorie Row or Assault Bike

Even: :30 Max Toes to Bar

*You have what's left over in each minute to rest.

After Party

Goal Work

Thursday, 22 June 2017 00:00

06.22.17

Strength

Snatch Balance 

5x2

Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.

 

WOD

3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders

 

After Party

Goal Work

WOD Calendar

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