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King of Prussia, PA 19406

(484) 424-XFIT

Snatches on the first of the month

Monday, 01 October 2012 00:00

Strength

Hang Snatches

3,2,1 3,21

Workout of the Day

Amrap 11 minutes

5 Hang Squat Snatch (75,115)

15 Situps

2 Laps around Turf Field

B-Dawks Strong Person Workout

Sunday, 30 September 2012 00:00

In Honor of my favorite Eagles jeresy being retired we will have a special strong person workout for

Cleaning up on Saturday

Saturday, 29 September 2012 00:00

Strength

Hang Squat Clean 3,2,1,3,2,1

Workout of the Day

9 min AMRAP

6 Power Cleans (95,135)

12 Lunges

25 Bar Hops

Pull Ups

Friday, 28 September 2012 00:00

Skill

Kipping Pull ups

Workout of the Day

5 Rounds of

3 Minutes of Cindy

1 Minute Rest

Jerks R Us

Thursday, 27 September 2012 00:00

Strength

Jerks

3,2,1, 3, 2, 1

 

Workout of the Day

5 Rounds

10 Hang Power Clean (75,115)

10 Push Jerks (75,115)

10 Pendlay Row (75,115)

 

Sandjay's Birthday!

Wednesday, 26 September 2012 00:00

Skill Workout

GHD/GHR

 

Workout of the Day

Sandjay Birthday Workout

(guess how old he is)

39 Dips

39 Wallballs

39 Duble Unders

39 Air Squats

39 Calorie Row

39 KB Swings (35,53)

Rope Climbs-Wear Long Socks

Tuesday, 25 September 2012 00:00

Skill:

Rope Climbs

Workout of the Day

Every 4 minutes for 20 minutes

200 M Run

7 Burpees

7 GHDs

7 Box Jumps (24,30)

7 HSPUs

 

 

 

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