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King of Prussia, PA 19406

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Wednesday, 11 October 2017 00:00

10.11.17

Strength

Deadlift 

5x3 @ 80-85%

 

WOD

For Time:

50 Calorie Row

150 Double Unders

*Break up however you want

 

After Party

Back Squat

2x5 @ 60-65% of 2 rep

 

Monday, 02 October 2017 00:00

10.02.17

Strength

Back Squat

5x5 @ ~70%

 

WOD

AMRAP 7

30 Double Unders

10 Bar Facing Burpees (use back squat bar)

 

After Party

EMOM 5

20 Sit Ups

Tuesday, 26 September 2017 00:00

09.26.17

Strength

Push Jerk

2, 2, 2, 2, 2

 

WOD

For Time:

50-40-30-20-10

Double Unders

15-12-9-6-3

Bar Facing Burpees

10-8-6-4-2

Deadlift 225/155

 

After Party

Tabata Hollow Rock

Dumbbell Row 

4x8

Tuesday, 19 September 2017 00:00

09.19.17

Strength

Strict Press

2, 2, 2, 2, 2

 

WOD

For Time:

20 Burpee Box Jump Overs 24"/20"

200 m Run

40 Wall Balls 20/14

200 m Run

80 Double Unders

200 m Run

 

After Party

Tabata Hollow Rock

Dumbbell Row 4x8

 

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, 29 August 2017 00:00

08.29.17

Strength

Build to a heavy Strict Press for the day

Build to a heavy Push Press for the day

 

WOD

AMRAP 8

2, 4, 6, 8, 10...

Burpee Box Jumps 24"/10"

*20 Double Unders after each round

 

After Party

5x8 Dumbbell Row

Tabata Hollow Rock

Tuesday, 22 August 2017 00:00

08.22.17

Strength

Build to a heavy of the complex

2 Push Press + 1 Push Jerk

 

WOD

For Reps and Time:

50 Double Unders

10 Deadlift 225/155

MAX unbroken Handstand Push Ups

*rest 1 minute*

40 Double Unders

10 Deadlift 

MAX unbroken HSPU

*rest 1 minute*

30 Double Unders

10 Deadlift

MAX unbroken HSPU

*if you will be scaling or won't get enough volume, you may scale by choosing a certain number of reps.

 

After Party

Tabata

Odd Intervals: Hollow Rocks

Even Intervals: Plank Hold 

Monday, 14 August 2017 00:00

08.13.17

Strength

EMOM 10

Odd: :30 Double Unders

Even: 5 Strict Pull Ups + 5-10 Kipping/Butterfly Pull Ups

 

WOD

5 Rounds For Time

5 Deadlift 115/75 (RX+135/95)

5 Hang Squat Clean

5 Front Squats

5 Shoulder to Overhead

*Every round unbroken. If you break within the round, immediately do 10 bar facing burpee penalty.

 

After Party

EMOM 5

20 Sit Ups

Monday, 07 August 2017 00:00

08.07.17

Strength

Front Squat

Build to a heavy for the day

WOD


For Time:

30-20-10

Thrusters 75/55

90-60-30

Double Unders

*12 minute cap

 

After Party

EMOM 5

20 Sit Ups

Thursday, 03 August 2017 00:00

08.03.17

Strength

Hang Power Clean

6x2

*Pause in Catch.

WOD

For Time:

30-20-10

Kettlebell Swings 53/35

60-40-20

Double Unders

AFTER PARTY


Goal Work/Mobility...Lift Off tomorrow

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