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King of Prussia, PA 19406

(484) 424-XFIT

04.05.18

Thursday, 05 April 2018 00:00
Strength
 
Snatch Balance (7x3 @55% )
 
Keep all reps @55%.  This should not feel heavy.  Strive for perfect form on each rep.
 
Metcon
 
AMRAP 25 Minutes, with a partner:

Complete a full round then switch
Row 250/200m
12 Lateral Burpees over Rower
12 Power Snatch 95/65lbs

04.04.18

Wednesday, 04 April 2018 00:00
Strength
 
Weighted Pull-ups (5x5 Strict)
 
These are meant to be strict pull ups.  If you cannot do them with weight do them without.  If you cannot do body weight strict pull ups the coach will help you with various scales.
 
Metcon
 
5 Rounds for Time:

10 Alt Front Rack Lunges 135/95
10 TTB
 
The front rack lunges should be done as close to unbroken as possible.  If you feel as though that will not be possible perform the workout with a lighter weight.  At most there should only be one break per round on the lunges.
 
After Party
 
Complete as many push ups as possible in one set.

04.03.18

Tuesday, 03 April 2018 00:00
Strength
 
Shoulder Press (5@65% 5@75% 5+@85% (base off 85%-90% of 1 rep))
 
Just like with the squats yesterday we want to base the percentages off your training max.  This cannot be emphasized enough...err on the side of beginning with less weight.
 
Metcon
 
4 Rounds
20 Calorie Row
15 HR Push ups
30 Double Unders
15 Wall Balls
2 min rest between each round.  Try and keep each round as close to the same time as possible.
 
*Switch order each round.
 
After Party
 
Accumulate 2 minutes of L-Sit holds.

04.02.18

Monday, 02 April 2018 00:00
Strength
 
Back Squat (5@65% 5@75% 5+@85% (base off 85%-90% of 1 rep))
 
It is important to base your percentage off of your training max which is 85 to 90 percent of your true one rep max.  It is better to error on the lighter side if you are uncertain.

*on your last set of 5+@85% do not mistake this for going to failure.  All of your reps should be perfect.  Leave one or two reps in the tank on this set.
 
Metcon
 
5 rounds
400 meter run
10 pull ups
7 power cleans 155/105

03.30.18

Friday, 30 March 2018 00:00
Strength
Thruster (1 EMOM until failure Start 95/65 add 10/5 each rd)
 
Metcon
 
For Time
10 Box Jump Overs
10 KBS 53/35
9 Box Jump Overs
9 KBS
8 Box Jump Overs
8 KBS
etc....
down to
1Box Jump Over
1 KBS

When finished immediately 2k row for time
 
2k Row (Time)
Max Effort 2k Row

03.29.18

Thursday, 29 March 2018 00:00
Metcon
 
For Time
400m Run
30 Push ups
20 Toes To Bar
10 Alt Pistols
400m Rum
30 Push ups
20 Toes to Bar
10 Alt Pistols
400m Run
 
After Party
 
Tabata Hollow Rocks

03.28.18

Wednesday, 28 March 2018 00:00
Strength
 
Squat Snatch (Build to a heavy 3 rep TnG)
 
Do not be in a hurry warming up. Take a lot of doubles at lighter percentages and make sure you are moving perfectly before moving up into your test weights.
 
Metcon
 
12 min AMRAP

30 Double Unders
12 Bar over Burpees
12 Power Snatch 95/65lbs

WOD Calendar

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