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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

06.28.17

Wednesday, 28 June 2017 00:00

Strength

EMOM 8

Snatch - Power or Full

*Progressive

WOD

Every 2 minutes x 10

3 Snatch @ 60-70% of above

10 Bar Facing Burpees

*Any style snatch does not have to be same as strength. If you do not complete in 2 minutes, continue as an AMRAP.

After Party

5x5 per side - Lateral Box Step Ups

06.27.17

Tuesday, 27 June 2017 00:00

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

06.26.17

Monday, 26 June 2017 00:00

Strength

EMOM 7

Squat Clean + Split Jerk

EMOM 3

Clean and Jerk @ -20%

WOD

4 Rounds

200 m Run

6 Clean and Jerks 135/95

8 Chest to Bar Pull Ups

 

After Party

EMOM 5 

20 Sit Ups

Barbell

Monday, 26 June 2017 00:00

Class at 9 am

Bring a Friend Day!

Saturday, 24 June 2017 00:00

Class at 9 a.m.

06.23.17

Friday, 23 June 2017 00:00

WOD


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)

 

06.22.17

Thursday, 22 June 2017 00:00

Strength

Snatch Balance 

5x2

Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.

 

WOD

3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders

 

After Party

Goal Work

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