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King of Prussia, PA 19406

(484) 424-XFIT

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

Thursday, 20 April 2017 00:00

04.20.17

Strength

EMOM 8

Power Snatch + Hang Snatch + Snatch

 

WOD

AMRAP 8

15/12 Calorie Row

10 Dumbbell Snatch 50/35

5 Handstand Push Up

 

After Party

Push Ups

Double your number from Tuesday and take as many sets as yo need to get to that number.  Take no more than 1 minute rest between sets.

Thursday, 13 April 2017 00:00

04.13.17

Strength

EMOM 10

Power Clean + Hang Power Clean

*Progressive. Must be unbroken.

WOD

For Time:

80 Double Unders

8 Power Clean + Hang Power Clean @ ~60%

60 Double Unders

6 PC + HPC

40 Double Unders

4 PC + HPC

20 Double Unders

2 PC + HPC

 

After Party

Goal Work

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Monday, 03 April 2017 00:00

04.03.17

Strength

Back Squat

5x5 @ 65% of 5 RM

 

WOD

AMRAP 7

30 Double Unders

15 Wall Balls 20/14

5 Clean and Jerks 135/95

 

After Party

EMOM 5

20 Sit Ups

 

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

Monday, 06 March 2017 00:00

03.06.17

Strength

Build to a heavy SQUAT CLEAN

 

WOD

3 Rounds For Time

10 Squat Clean 135/95

50 Double Unders

 

After Party

EMOM 5

20 Sit Ups

Friday, 13 January 2017 00:00

Bergeron Open Test

WOD

AMRAP 20

50 Wallballs 20/14

50 Double Unders

40 Box Jumps 24"/20"

40 Toes to Bar

30 Chest to Bar Pull Ups

30 Burpees

20 Power Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle Ups

*score = number of reps

**Scale substitute for MU is bar muscle up or 10 Wall Walks

 

Tuesday, 10 January 2017 00:00

01.10.17

Strength

Back Squat

1x20 + 5 lbs from last week

 

WOD

Every 2 minutes x 5 (10 minutes)

35 Double Unders

10 Pull Ups (RX+ C2B)

5 Hang Power Cleans 135/95 (RX+ 155/105)

*Score = slowest time. Note fastest time in comments. If you fail in time given, continue as an AMRAP.

 

After Party

EMOM 5

20 Sit Ups

Wednesday, 04 January 2017 00:00

01.04.17

Strength

Back Squat 

1x20 @ ~50-60%

 

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Deadlift 225/155 (RX+ 275/185)

5-4-3-2-1

HSPU (RX+ 2 45s)

 

After Party

Tabata Hollow Rocks

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