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King of Prussia, PA 19406

(484) 424-XFIT

Crazy 6's

Tuesday, 21 August 2012 00:00

Skill

GHRs

GHDs (if you can already do them, add weight to them)

Workout

12 min of AMRAP

6 Lunges

6 Burpees

6 Pendelly Rows (95, 135)

 

Checkout the Video below to see the Pendlay Video

 

 

 

 

 

 

 

 

Cleans

Monday, 20 August 2012 00:00

Strength:

Clean

2-2-2-2

Workout of the Day:

3 Rounds

10 Squat Cleans (95,135)

15 Hand Release Push-ups

Rowing Nicole

Sunday, 19 August 2012 00:00

Skill:

Pullups

 

Workouts:

In 20 Minutes

500 M Row

Max Pull ups

Snatchtastic Saturday

Saturday, 18 August 2012 00:00

Strength

4-4-4-4

Workout

5 Power Snatches (65,95)

20 Double Unders

6 rounds

Handstand Workout

Friday, 17 August 2012 00:00

Skill of the day:

Handstand

Workout of the day:

5 Plate pushes

10 Pull ups

200 M Run

30 Kettlebell Swings

40 Dips

This is the same set up as the 2011 games finale. You have two minutes to get through as much as you can.  You get than a minute break. You than have 4 minutes (starting from the beginning) to get through as much of it as possible followed by a minute break). The third time you will go until the workout is finished!

 

Your score will be your final time minus the reps of the first two rounds.

 

 

Toes to Bar

Thursday, 16 August 2012 00:00

Skill workout:

Toes to Bar and Knee to Elbow pratice

 

Workout of the day:

4 rounds of

250 M Row

12 Toes to Bar

You have 4 minutes each round to complete this, it is a suppose to be a sprint and than getting to rest for the rest of the four minutes.

Everyone will also move the damper each round. The damper will be set at 2 for the first round, 4 for the 2nd round, 6 for the 3rd and 8 for the last round.

 

Double Strength Day

Wednesday, 15 August 2012 00:00

Strength of the Day for the price of the one!

You have 15 minutes to do:

Front Squat 4-4-4-4

Shoulder Press 4-4-4-4

 

Workout of the Day:

4 Push Jerks (65/95)

4 Front Rack Lunges

4 Squats

6 minute AMRAP

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