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King of Prussia, PA 19406

(484) 424-XFIT

Tuesday, 17 October 2017 00:00

10.17.17

Strength

Strict Press

5x5 +2-5 lbs from 10/10

 

WOD

For Time:

12-9-6-3

Burpee Box Jump Overs 24"/20"

Squat Snatch 95/65

 

After Party

5x5 Chin Ups

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, 23 May 2017 00:00

05.23.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

"Diane"

21-15-9

Deadlift 225/155

Handstand Push Ups

 

After Party

EMOM 5

20 Sit Ups

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

Tuesday, 09 May 2017 00:00

05.09.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

AMRAP 8

2, 4, 6, 8...

Power Clean 115/75 (RX+ 135/95)

Shoulder to Overhead 

*20 Double Unders after each set

After Party

Push Ups

Original # X 2.25

As many sets as you need to get there.

Superset with 5x10 Back Extension

Tuesday, 02 May 2017 00:00

05.02.17

Strength

Strict Press

5x5 + 5lbs

 

WOD

For Time:

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

Toes to Bar

*5 Hand Stand Push Ups after each set of TTB

**Scale HSPU with 2 Wall Walks or dips.

 

After Party

Get to your doubled number in as even sets as possible.  Superset with 5x10 Back Extensions.

Tuesday, 25 April 2017 00:00

04.25.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

Each movement has 4 Rounds of :20 work :10 rest 

Minute rest between movements after all 4 rounds are completed to write down total reps and change weight

Deadlift 185/135

Hang Power Clean 155/105

Front Rack Lunge 135/95

Shoulder to Overhead 115/75

Ground to Overhead 95/65

After Party

Push Ups

Same doubled number as 4/20. Try to take no more than :30-:45 between sets and try to decrease number of sets.

Tuesday, 18 April 2017 00:00

04.18.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

4x400 m Run

1:1 work to rest

Record each round

*RX+ = 20 lb weight vest

 

After Party

Start of Program Pre-test

*Perform as many push ups as you can with good form without resting at the top or bottom of the movement.

http://gymnasticswod.com/content/push-progression-pt1

Tuesday, 11 April 2017 00:00

04.11.17

Strength

Strict Press

5x5 + up to 5lbs

WOD 

"Nicole"

AMRAP 20

400 m Run

Max Rep Pull Ups

Tuesday, 04 April 2017 00:00

04.04.17

Strength

Strict Press

5x5 @ ~65% of true 1 RM

*Each rep should be stop at the shoulders each time before the press. 

 

WOD

AMRAP 8

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

Burpee Box Overs 24"/20"

Chest to Bar Pull Ups

 

After Party

5x10 Back Extensions

 

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