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King of Prussia, PA 19406

(484) 424-XFIT

04.14.18

Saturday, 14 April 2018 00:00
Metcon
 
"Roses are Red, Violets are Blue...So are Medicine Balls,"

AMRAP in 20 minutes of:

50 Partner Med Ball Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups (20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)

Use a single medicine ball (or slam ball) throughout. For the Russian Twists, partners sit back-to-back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep. For partner sit-ups, sit facing each other. Partner must touch the ball on the ground behind their head, sit-up, then hand or pass the ball to their partner to complete one rep. For the slam balls and wall balls, break up the work as needed between partners.

04.13.18

Friday, 13 April 2018 00:00
Strength
 
Deadlift (3@70% 3@80% 3+@90)
 
Please base percentages off of your Training Max
 
Metcon
 
Every 4 min for 28 min

Run 200m
max rounds of Cindy

RX+ with 20lb vest
 
On every fourth min you will start with a 200m run and then complete as many rounds of Cindy with the remaining time during that four min period.

Score will be number of Cindy rounds completed

04.12.18

Thursday, 12 April 2018 00:00
Strength
 
Snatch Balance (7x3 )
 
5-10 lbs more then last week.
 
Metcon
 
6 min AMRAP

4 Hang Power Snatch 115/85
8  Burpees
12 Box Jump Step Down

04.11.18

Wednesday, 11 April 2018 00:00
Strength
 
Shoulder Press (3@70% 3@80% 3+@90%)
 
Please base percentages off of your TM.
 
Metcon
 
Max Effort 5k Row
 
Accessory Work
 
Take the number of max push ups you did last week and multi that number by four.  You will perform that number in as many sets as possible.  Each time you stop rest for one minute.

04.10.18

Tuesday, 10 April 2018 00:00
Strength
 
Pendlay Row (5x5)
 
Metcon
 
For time:

Run 1 Lap around the back building
3 rounds
10 pull ups
5 Squat Cleans 135/95
Run 1 Lap around the back building
3 rounds
10 Pull ups
5 Squat Cleans 135/95
Run 1 Lap around the back building

04.09.18

Monday, 09 April 2018 00:00
Strength
 
Back Squat (3@70% 3@80% 3+90%)
 
Base percentage off of training max.
 
Metcon (Time)
 
4 Rounds:

250m Row
10 Ring Push Ups
20 Wall Balls 20/14
 
After Party
 
Tabata Hollow Rocks

04.06.18

Friday, 06 April 2018 00:00
Strength
 
Deadlift (5@65% 5@75% 5+@85% (based of TM))
 
Base your percentage off of your TM just like on Monday and Tuesday.  Please remember to be conservative with your percentages.
 
Metcon
 
For Time:
 
800 meter run
3 Rounds
20 Air squats
10 Push Ups
5 pull ups
400 meter run
3 Rounds
20 Air Squats
10 Push Ups
5 Pull Ups
800 Meter Run

WOD Calendar

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