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02.16.18

Friday, 16 February 2018 00:00
Metcon
 
Row 500m
15 Burpees Over Dumbbell
Row 400m
15 Burpees Over Dumbbell
Row 300m
15 Burpees Over Dummbell
Row 200m
15 Burpees Over Dumbbell
Row 100m
15 Burpees Over Dumbbell
 
Push the rowing hard enough to ensure you are out of your comfort zone for the burpees. There is no rest so you will have to fight to keep consistent on your burpees.
 
Strength
 
4 Rounds:

Max Back Squats in 30 seconds
Rest 1 minute
Use 65-70% of your 1RM
 
You should be able to move the bar pretty well for a good portion of each interval. When you want to put the bar down, focus on bracing and squeak out a few more reps.

Score is total reps.  Note weight in comments.

02.15.18

Thursday, 15 February 2018 00:00
Warm-up
 
Skill Work
 
*Choose a gymnastics movement and work on it for 15 min.
 
Metcon 
 
Every 2 Minutes for 12 Minutes:

30 Unbroken Double Unders
Max Push Ups
 
These should be perfect push ups.

*Score is total push ups.

02.14.18

Wednesday, 14 February 2018 00:00
Metcon
 
3 Rounds For Time:

20 Power Snatch 95/65lbs
20/15 Calorie Row
 
Fast singles are OK on the snatches as long as you push on the row.
 
Strength
 
3 Rounds:

Max Squat Clean
90 seconds
Rest 3:00
 
Round 1 65%
Round 2 70%
Round 3 75-80%
 
These can be singles or touch and go. Just find a way to keep the bar moving during the entire working period.

02.13.18

Tuesday, 13 February 2018 00:00
Metcon
 
17.2

Complete as many rounds and reps as possible in 12 minutes of:
 
2 rounds of:
50-ft. weighted walking lunge 
16 toes-to-bars
8 power cleans
 
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
 
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men 35-54 50-lb. dumbbells
Women 35-54 35-lb. dumbbells
Men 55+ 35-lb. dumbbells
Women 55+ 20-lb. dumbbells
 
*If you do not have bar muscle ups continue with toes to bar but score based on where you got to the toes to bar and note that time.
 
Strength
 
Front Squat
 
EMOM 5 minutes: 4 Front Squats 75-85%
 
These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling and praying you stand up.

02.12.18

Monday, 12 February 2018 00:00
Strength
 
With a 15 minute running clock
AMRAP 7 Minutes:
 
Row for Calories
Immediately into
8 minutes to find a 1RM Snatch (any style)
 
*Score is Calories + heaviest snatch in pounds. Any style snatch is permitted. Do not be afraid to push on the rower. You will have plenty of time to recover and hit at least a few snatch attempts.
 
Metcon
 
RX+
4 Rounds for Time:
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 3:00
3 Rounds for Time
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 2:00
2 Rounds for Time:
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 1:00
1 Round for Time
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs

RX
3 Rounds for Time
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
Rest 2:00
2 Rounds for Time:
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
Rest 1:00
1 Round for Time
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
 
*The sets are small, so the demand on transitions is that much greater. Take this one round at a time and have the confidence to push early on knowing the rounds decrease each interval.

02.12.18

Monday, 12 February 2018 00:00
Strength
 
With a 15 minute running clock
AMRAP 7 Minutes:
 
Row for Calories
Immediately into
8 minutes to find a 1RM Snatch (any style)
 
*Score is Calories + heaviest snatch in pounds. Any style snatch is permitted. Do not be afraid to push on the rower. You will have plenty of time to recover and hit at least a few snatch attempts.
 
Metcon
 
3 Rounds for Time (Rx+ 4 Rounds)

10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
Rest 2:00
 
2 Rounds for Time:
10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
Rest 1:00
 
1 Round for Time
10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
*The sets are small, so the demand on transitions is that much greater. Take this one round at a time and have the confidence to push early on knowing the rounds decrease each interval.

02.10.18

Saturday, 10 February 2018 00:00
Metcon
 
AMRAP 10 Minutes:

15 Toes to Bar
45 Double Unders
15 Squat Cleans 135/95lbs
Smart sets on the toes to bar will go a long way. There isn’t much difference in time between unbroken and 3 quick sets of 5. Surely you will be able to make up that time and more on the other movements and later rounds.

When finished please select ONE of the two following workouts based on perceived weakness.
 
Metcon
 
4 Rounds:

16/12 Calorie Row
8 Touch and Go Power Snatch 115/75lbs
Rest 2:00
 
Strength
 
Deadlift (3-6-9-12)
 
Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase.

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