WOD 6/19/19
WOD 6/19/19

This is a deadlift deload week. We start our 3rd DL cycle next week   Complete the 2 following workout in any order:   12 Min Ladder Sandbag Ground 2 Shoulder, 100/75 (Reps 1-3-5-7-9-11-13…) Complete 1 Rope Climb after each  round of Sandbag G2S   —-Rest 5 Minutes—-   For Time: (12 Min Cap )

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WOD 6/15/19
WOD 6/15/19

Bench Press: 5 x 1 (90-95%) Weighted Chin-ups: 5 x 5   Then…   TEST: “HELEN” 3 Rounds: 400m Run 21 Kb Swings, 53/35 12 Pull-ups     PRE-Order By 6/19/19 HERE

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WOD 6/14/19
WOD 6/14/19

WWPF   10 Min AMRAP  Max Distance Sandbag Lunge, 100/75 *Switch every 50 feet / Partner hangs   2 min rest   10 Min AMRAP Max Distance Row *Switch EMOM   2 min rest   10 Min AMRAP Max Distance… Prowler Push, 90/45 Farmers Carry, 70’s/ 53’s  *Partners work at same time / Switch every 50m

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WOD 6/12/19
WOD 6/12/19

Deadlift: 4 x 1 @ 90% Dips: 4 x 10 (increase weight from last week)   Then….   For Time: 63 Double Unders 42 HR Push-ups 21 Deadlifts, 225/153   45 Double Unders 30 Burpees over Bar 15 Deadlifts   27 Double Unders 18 Strict HSPU 9 Deadlifts  

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WOD 6/7/19
WOD 6/7/19

WWPF 0:00 – 10:00 Establish a 3 Rep Max Front Squat   12:00 – 22:00 10 Min AMRAP Accumulate max Distance Prowler, 90/45 *Switching every 100m   24:00 – 34:00 10 Min AB-BLAST 21 Sit-ups 15 Russian Twist, 20/14 9 Toes Through Rings *Partner Holds Front Plank. Switch every round.       

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WOD 6/5/19
WOD 6/5/19

Deadlift: 4 sets x 3reps @85% Dips: 4 sets x 10 @AHAP   Then…   FOR TIME:    40 Pistols 400m Run  40 Alt Kb Swings, 70/53   30 Pistols 300m Run 30 Alt Kb Swings   20 Pistols 200m Run 20 Alt Kb Swings   10 Pistols 100m Run 10 Alt Kb Swings  

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WOD 6/3/19
WOD 6/3/19

Back Squat: 3 sets of 1-1-1-1 (15 sec rest between each rep)  2 sec neg no pause fast up   Then…   12 Min EMOM 1st Min: 12/10 Cal Bike 2nd Min: 15 Box Jumps, 24/20 3rd Min: 2 Rope Climbs   Congratulations to Jenny for winning 1st Place at the Pan American Weightlifting Masters

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WOD 6/2/19
WOD 6/2/19

9am Oly 10am: Endur 11am: Yoga   Endurance: Complete the following in any order:   10 min EMOM 100m Sprint   2 min break   10 Min Ladder: 3-6-9-12…..and so on until time runs out Cal Row Burpee over rower   2 min break   10 Min AMRAP 30 Double Unders 20 Wall balls, 20/14

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WOD 6/1/19
WOD 6/1/19

Bench Press: 5 x 5 @ 80% of 1rm Alt DB Bicep Curls: 5 x Max Effort   Then….   For Time 21 OHS, 95/63 9 Ring MU or 18 Pull-ups 15 OHS 7 Ring MU or 14 Pull-ups 9 OHS 5 Ring MU or 10 Pull-ups  

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WOD 5/31/19
WOD 5/31/19

WWPF   16 Min AMRAP RELAY 10/8 Cal Bike 8 Front Squats, 155/103 1 Rope Climbs *partner A works while partner B Rest   3 min Break   16 min AMRAP 200m Med Ball Run RELAY, 20/14 100m Farmers Carry RELAY, 70’s/53’s 50m Firemans Carry RELAY  (modify w/ sandbag)   Our Youth Fitness Class will

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WOD 5/29/19
WOD 5/29/19

Deadliftt: 5  X  5  @ 75% (this is a 5% increase from week 1. Do not go heavier than the prescribed %)   Then…   For Time:    21 Box Jumps, 24/20 30 Toes 2 bar 9 Power Clean & Jerk,  135/93   21 Box Jumps 30 Russian Twists, 20/14 9 Power Clean & Jerk,

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email