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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

05.10.17

Wednesday, 10 May 2017 00:00

Strength

Back Squat 

2x5 + 5 lbs from 5/3

SUPERSET WITH 

3xME 

Strict Chin Ups

 

WOD

For Time:

3 Rounds

5 Deadlift 275/185

3 Burpee Box Jump 24/20

2 Rounds

10 Deadlift 225/155

7 Burpee Box Jump

1 Round

15 Deadlift 185/135

10 Burpee Box Jump

 

After Party

3 x ME Front Rack Hold

AND

Push Ups - Original # for time

05.09.17

Tuesday, 09 May 2017 00:00

Strength

Strict Press

5x5 + up to 5 lbs

WOD

AMRAP 8

2, 4, 6, 8...

Power Clean 115/75 (RX+ 135/95)

Shoulder to Overhead 

*20 Double Unders after each set

After Party

Push Ups

Original # X 2.25

As many sets as you need to get there.

Superset with 5x10 Back Extension

05.08.17

Monday, 08 May 2017 00:00

Strength

Back Squat

5x5 + 5 lbs

 

WOD

3 Rounds for Time:

200 m Run

20 Wall Balls 20/14

10 Toes to Bar

200 m Run

10 Hang Squat Clean 95/65

5 Chest to Bar

 

After Party


EMOM 5

20 Sit Ups

Barbell

Sunday, 07 May 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 06 May 2017 00:00

Class at 9 a.m.

05.05.17

Friday, 05 May 2017 00:00

Strength

Back Squat 

1x5 + 5lbs from 4/28

WOD

For Time:

5 Ronds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)

-then-

Grace (30 Clean and Jerks 135/95)

-then-

5 Rounds of Cindy

*25 min cap

**Compare to 6/24/16

05.04.17

Thursday, 04 May 2017 00:00

Strength

EMOM 10: Power Snatches

Min 1-3: High Hang + Hang + Floor

Min 4-6: Hang + Floor

Min 7-10: Floor

 

WOD

Every 2 minutes x 5

30 Double Unders

10 Wall Balls 20/14

5 Power Snatch 115/75

*if you fail a round, continue as AMRAP (10)

 

After Party

Push Ups

Original number FOR TIME.  Record time in notes. If you break it up, be sure to only record your largest set. (Push ups tomorrow)

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