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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

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

Tuesday, 25 July 2017 00:00

07.25.17

Strength

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

 

WOD

AMRAP 10

10 Box Jumps 24"/20"

10 Wall Balls 20/14

10 Burpees

 

After Party

5 x 10 Barbell Ab Roll Outs

Superset with Pinch Grip Plate Carry

Tuesday, 18 July 2017 00:00

07.18.17

Strength

Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%

WOD

For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)

 

After Party

5x 10 Barbell Ab Rollouts 

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

Tuesday, 27 June 2017 00:00

06.27.17

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

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

Friday, 16 June 2017 00:00

06.16.17

WOD

20 Rounds For Time

5 Box Jumps 24"/20"

3 Front Squats 135/95

2 Chest to Bar Pull Ups (RX+ 1 Muscle Up)

Tuesday, 13 June 2017 00:00

06.13.17

Strength

Build to a heavy double Front Squat

WOD

AMRAP 8

5, 10, 15, 20, 25...

Calorie Row

Wall Balls 20/14

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

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