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King of Prussia, PA 19406

(484) 424-XFIT

01.03.18

Wednesday, 03 January 2018 00:00
Strength
 
MisFit  Snatch Complex (Every :90 for 9 min 2 Misfit Snatch Complex @70%+)
 
(Power Snatch, Overhead Squat, Hang Squat Snatch)
 
Start around 70% of 1RM and if you’re easily keeping pace add a little weight every couple of sets. If you get sloppy and things go south, back the weight down.
 
Metcon
 
AMRAP 9 minutes:

15 Bar Facing Burpees
10 Squat Snatch 115/65 (Rx+ 135/95)
7   Chest to Bar Pull ups (Rx+ 5 Muscle Ups)

01.02.17

Tuesday, 02 January 2018 00:00

HAPPY NEW YEAR EVERYONE!
 
Strength
Back Squat (5x5 @90% of 5RM)
 
Metcon
 
Every Other Minute on the Minute Until Failure:
 
6 Deadlift 105/70lbs (Rx+ 135/95)
4 Hang Power Clean
2 Push Jerk
*Add 10/5 Pounds to the bar each round.

12.30.17

Saturday, 30 December 2017 00:00
Strength
 
Squat Snatch (4×5 @65-70%)
 
Metcon
 
AMRAP 15 Minutes:
25ft KB Overhead Walking Lunge 53/36lbs
60 Double Unders
Row 200/150m

12.29.17

Friday, 29 December 2017 00:00
Strength
 
Front Squat (3x10 Recovery)
 
Come to a full stop at the bottom Keep it light and fast Around 60%
 
Metcon
 
For Time:
30 Thrusters 105/70lbs
Run 800m
30 Thrusters 105/70lbs

12.28.17

Thursday, 28 December 2017 00:00
Oly
 
EMOM for 10 Minutes 
 
Misfit Clean Complex (70%+ 1RM)
(Power Clean, Push Jerk, Hang Squat Clean, Split Jerk)
 
Start around 70% and if you’re easily keeping pace add a little weight every couple of sets. If you get sloppy and things go south, back the weight down.
 
Metcon
 
AMRAP 12 Minutes:

14 Chest to Bar Pull Ups (Rx+ 7 Muscle Ups)
10 Deadlifts 185/125lbs 
20 Bar Facing Burpees

12.27.2017

Wednesday, 27 December 2017 08:35
Strength
 
Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off
 
Metcon 
 
AMRAP 10 Minutes:
30 Air Squats
20 Shoulder to Overhead 115/75lbs
10 Toes to Bar

 

12.26.17

Tuesday, 26 December 2017 00:00
Strength
 
Back Squat (5RM)
 
Metcon
 
4 Rounds:
Row 10/8 Calories
10 Box Jump Overs 24/20″
10 Hang Power Snatch 95/65lbs
Rest  90 Seconds
 
Each movement is short enough that you can push really hard. Play with the bounce snatch if you can and hang on to it as long as possible. Do not wait until your legs are gone to start moving well.
 
Accessory Work
 
3 Rounds:
Max Unbroken strict Press 45/35lbs
Rest 1:00

WOD Calendar

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