Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT


Friday, 09 February 2018 00:00
3 Rounds for Time:

30 Dumbbell Snatch 50/35s
30 Air Squats
This is a great time to practice the new standard. Stay smooth on the snatches and go for big sets, unbroken if possible.
Front Squat (Max Reps)
4 Rounds:
Max Front Squats in 30 seconds
Rest 1 minute
Use 60-65% of your 1RM

*Record best round and add total reps in notes.


Thursday, 08 February 2018 00:00
Gymnastics Goal Work
Choose a gymnastics movement and work on it for 15 min.
For Total Calories:

AMRAP 4 Minutes x 3:
2 Rounds:
10 Thrusters 95/65lbs
10 Toes to Bar
Max Calorie Row in time remaining
Rest 2 minutes
Move quickly through the bar work and then settle into a sustainable pace on the rower. As you near the end of each round and your body starts to adjust decide how hard you can push on the row.


Wednesday, 07 February 2018 00:00
AMRAP 7 Minutes:
9 Ring Dips (Rx+ 5 Muscle Ups)
5 Power Cleans 135/95lbs (Rx+ 185/125)
While the sets are relatively small, even the best athletes will have to break the muscle ups eventually. Don’t bite off more than you can chew. Be willing to break the MU in planned sets if needed and definitely singles on the cleans.
Watch this video on muscle ups.
Squat Snatch (Max Reps)
1 minute
Rest 2:00
Round 1 @ 60%
Round 2 @ 65%
Round 3 @ 70%

These can be singles or touch and go. Just find a way to keep the bar moving during the entire working period.

*score last round but put previous weights and reps in notes.


Tuesday, 06 February 2018 00:00
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Back Squat (EMOM 5 minutes: 4 Back Squats 70-80%)
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.


Monday, 05 February 2018 00:00



AMRAP 10 Minutes:
5 Deadlift 225/135lbs
10 Handstand Push Ups
40 Double Unders
The sets are pretty small here and you should be able to move quickly through each movement with very little transition. This doesn’t mean HSPU have to be unbroken. 2 sets with very short rest before you reach failure is probably a good strategy.
4 Rounds:
Row 15/9 Calories
10 Burpee Over Dumbbell
Rest 1:00


Saturday, 03 February 2018 00:00
Every 3 Minutes Until Failure:

8 Bar Facing Burpees
8 Overhead Squats 95/65lbs
8 Toes to Bar
*Reps Increase by 2 each round
Going all out to earn a few more seconds rest will not be productive. Pick a good rhythm and work only as hard as you need to complete the required reps without redlining.

Choose ONE of the following workouts based on perceived weakness.

4 Rounds:
12 Box Jump Overs
10 Touch and Go Power Clean and Push Jerk 105/70lbs (Rx+ 135/95)
Rest 2:00
(Push the pace on the box jump overs or this piece isn’t worth it. The goal is to show yourself that you can hang on to sets of power clean and jerks under fatigue. Those who can move with a sense of urgency but have the patience to hit the right positions will make this look effortless. This should be unbroken each round or damn near it. If that is not possible scale the weight and get after it.)
Touch and Go Deadlift (2-4-6-8)
(Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase.)


Friday, 02 February 2018 00:00
AMRAP 8 Minutes:

5 Power Snatch 95/65lbs (Rx+ 115/75)
10 Deadlift 95/65lbs (Rx+ 115/75)
30 Double Unders
Like many open workouts the sets of each movement are very doable. However, they all will have a fatiguing factor that carries over to the next movement. Be smart about when you break this up. *hint – break it up before you think you should, and definitely before you need to.
Back Squat (4 Rounds: Max Back Squats in 30 seconds Rest 1 min)
Use 60-65% 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.

WOD Calendar

« April 2018 »
Mon Tue Wed Thu Fri Sat Sun
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29

Find Us on Facebook