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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

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

Tuesday, 01 August 2017 00:00

08.01.17

Strength

Front Squat

3x5 @ 50-60%

 

WOD

For Time:

*Run 1 lap around back building

then 3 Rounds

10 Toes to Bar

20 Wall Balls 20/14

30 Double Unders

*Run 1 lap around back building

 

After Party

5x10 Barbell Ab Roll Outs

Pinch Grip Plate Carry

Thursday, 27 July 2017 00:00

07.27.17

Strength

Everett Snatch Pull 5x3 

WOD

For Total Time:

18-14-10

Calorie Row or Bike

Alternating DB Snatch 35/20 (R+L=2)

*Rest 2 minutes*

10-8-6

Calorie Row or Bike

1-arm DB Thrusters

(Can do multiple on one arm, but make them even)

After Party

Goal Work and/or Mobility...We have a Hero WOD tomorrow

 

Wednesday, 26 July 2017 00:00

07.26.17

Technique Work

EMOM 8

Clean Lift Off + Power Clean + Split Jerk

*Most issues start with an improper lift off. Work on consistency and correct positioning.

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1

Clean and Jerks  135/95

After Party

Tabata Hollow Rocks

 

Thursday, 20 July 2017 00:00

07.20.17

Technique

Behind the Neck Jerk from Split

6x2

*Moderate weight as form allows. Drill reinforces balance in split position, even weight distribution. Behind the neck reinforces correct bar path.

 

WOD

AMRAP :90 x 5

10 Kettlebell Swings 53/35

15 Sit Ups

10 Air Squats

~in time remaining AMRAP Double Unders for score

*:30 rest between rounds

 

After Party

Goal Work and/or Mobility

Monday, 17 July 2017 00:00

07.17.17

Strength

Clean and Jerk

8 lifts at 75-85%

*one lift every :60-:90. Redo up to 2 misses.

WOD

3 Rounds For Time:

40 Double Unders

20 Wall Balls 20/14

10 Handstand Push Ups

5 Squat Cleans 135/95

After Party

EMOM 5

20 Sit Ups

Thursday, 13 July 2017 00:00

07.13.17

Technique Primer

Muscle Clean

5x2

*Reinforce upper body mechanics, prevent the bar from "crashing", fast turnover of elbows

Strength

Hang Power Clean with jump back

EMOM 8

2 @ ~70%

WOD

5 Rounds For Time

5 Toes to Bar

10 Dumbbell Lunges (Farmer Carry (50/35)

15 Sit Ups

20 Double Unders

After Party

Goal Work

Monday, 10 July 2017 00:00

07.10.17

Strength

Clean and Jerk

8 lifts @ 75-85%

*Complete one lift every :60-:90. Redo up to 2 missed lifts.

WOD

10-9-8-7-6-5-4-3-2-1

Ground to Overhead 115/75

*20 Double Unders after each round

 

After Party

EMOM 5

20 Sit Ups

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