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King of Prussia, PA 19406

(484) 424-XFIT

Tuesday, 20 June 2017 00:00

06.20.17

Strength

Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max

WOD

AMRAP 10

10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries

Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Thursday, 25 May 2017 00:00

05.25.17

Strength

Hang Power Clean

Min 1 & 2: 3 reps

Min 3 & 4: 2 reps

Min 5-10: 1 rep

*Progressive

 

WOD

Death by Kettlebell Swing and Burpees

Min 1: 1 KBS 53/35 & 1 Burpee

Min 2: 2 KBS & 2 Burpees

Min 3: 3 & 3

...

 

After Party

Goal Work

Tuesday, 16 May 2017 00:00

05.16.17

Strength

Strict Press

5x5 + up to 5lbs

 

WOD

For Time:

10-1

Pull Ups

1-10 

Burpees

*RX+ = 20 lb weight vest

 

After Party

EMOM 5 

Sit Ups

Thursday, 27 April 2017 00:00

04.27.17

Strength

Segment Clean Deadlift + Hang Clean from below knee + Clean

(Power or Full - note in comments)

1 Every :90 x 8

 

WOD

5 Rounds For Time:

5 Right Arm DB Hang Power Cleans 50/35

5 Left Arm DB Hang Power Clean

20 Sit Ups

30 Double Unders

 

After Party

Push Ups

See Tuesday

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Wednesday, 12 April 2017 00:00

04.12.17

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

Thursday, 06 April 2017 00:00

04.06.17

Strength

COMPLEXES!

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Full Snatch

*These will be light but can be progressive.

WOD

THE FULL KHALIPA CHALLENGE

EMOM 12

7 KBS 70/53

7 Burpees

*if you fail a round, continue as AMRAP

After Party

Goat Work

Thursday, 16 March 2017 00:00

03.16.17

Strength

EMOM 8

Min 1-4: Segment Power Snatch w/ pause at knee and mid thigh

Min 5-8: Power Snatch 

*Open athlete's stay light

WOD

4 Rounds For Time

25 Double Unders

20 Sit Ups

15 Kettlebell Swings 53/35

10 Burpees

After Party

Mobility

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