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King of Prussia, PA 19406

(484) 424-XFIT

01.11.18

Thursday, 11 January 2018 00:00
Metcon
 
Row 5/4k for Time

*Every 4th minute on the minute 1 round of Cindy

01.10.17

Wednesday, 10 January 2018 00:00
Strength
 
Misfit Clean Complex (Every :90 for 9 Min 2 Misfit Clean Complex 70%+1RM)
 
Power Clean, Push Jerk, Hang Squat Clean, Split Jerk
 
You can build throughout sets.
Start around 70% and if you’re easily keeping pace add a little weight
 
Metcon
 
5 Rounds For Time:
20 Wall Balls 20/14lbs
10 Handstand Push-Ups

01.09.18

Tuesday, 09 January 2018 00:00
Metcon
 
2 Rounds:

AMRAP 4 Minutes
5 Push Jerk 135/95lbs
10 Deadlift 135/95lbs
15 Box Jump Overs 24/20″
Rest 2:00
 
Move! None of these movements should scare you so attack each interval like it is the last few minutes of an Open workout.
 
Accessory Work
 
Sumo Deadlift (10-10-10)
 
Once you build to your weight, try to choose a weight that you will use for all three sets. Keep sets smooth, controlled and unbroken.

01.08.18

Monday, 08 January 2018 00:00
Strength
 
Back Squat (5 RM)
 
Metcon
 
4 rounds for time:
15 Ketttlebell Swings 53/35lbs
12 Front Squats 115/75lbs
9 Toes to Bar
 
Accessory Work
 
3 Rounds:
Max Unbroken strict Press 55/45lbs
Rest 1:00

01.06.18

Saturday, 06 January 2018 00:00
Strength
 
Squat Clean (Squat Clean 4×5 @70-75%)
 
Feel free to explore the aerobic side of the piece. You can pick up or drop the pace as needed. You might find that your fastest/shortest rest periods come near the end, and that your best lifts come around the same time as well.
 
Metcon
 
AMRAP 20 Minutes:

Row 800m/600m
20 Wall Balls 20/14lbs
15 Handstand Push Ups

01.05.17

Friday, 05 January 2018 00:00
Strength
 
Back Squat (3x8 Recovery)
Come to a full stop at the bottom.  Keep it light and fast around 60% + 5 pounds from week 1.

 
Metcon
 
4 Rounds for Time:

12 Toes to Bar
8 Power Cleans 155/105lbs
100m row

01.04.18

Thursday, 04 January 2018 00:00

40 minute AMRAP

400m row
10 Strict Pull Ups
400m row
25 Sit Ups or 15 GHD's
400m row
15 Wall Balls 20/14

WOD Calendar

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