WOD 2/27/20
WOD 2/27/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   5 Rounds for time of:   5 Ring Muscle Ups 10 Over Head Squat 95/63 10 Toes Through Rings   Post Loads and Times to ZEN and Comments:  

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WOD 2/26/20
WOD 2/26/20

3 Rounds 400m Ski 21 KB Swings,  53/35 12 Burpee Box Jumps, 24/20   Then…   2 Rounds 15 Right arm DB Row (heavy DB) 15 Left arm DB rows 30 Alt Step-ups, 53/35 (box ht above knee)   Then..   1 Round: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5  

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FIT4ALL 2/26/20 6pm
FIT4ALL 2/26/20 6pm

AMRAP 25 Minutes 50 Air Squat 25 DB Push Press Rt Arm 50 Jumping Lunges 25 DB Push Press L Arm 50 Situps 25 Ring Pullups or Ring Rows *Every 3 Minutes 10 Burpees

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WOD 2/25/20
WOD 2/25/20

Clean 1-1-1 Then….. AMRAP 16 Minutes 50 Pushups 20 Hang Power Cleans 135/93 25 Ring Dips 20 Front Squats 135/93 Sweaty Pete cleaning an easy 345lbs

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Endurance WOD 2/23/20
Endurance WOD 2/23/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m Jog or 250m Row Sprint/100m Slow Row   AMRAP 12 Minutes 10 Burpee Pullups 15 Med Ball Situps 20 Wall Balls AMRAP 12 Minutes 15/10 Cal Bike 15/10

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Fitness with Foose 2/22/20
Fitness with Foose 2/22/20

Butts  A1. Dead Lift 3×5 w/ a 3 Sec Negative (Eccentric) 55% 65% 75% 1rm A2. Glute Bridge w/ Weight (DB or plate) 3×10 E w/ a 3 Sec Negative (Eccentric) Then… Guts 2 Rounds :30 on / :30 off Mountain Climbers Hollow Hold Plank Hold Superman’s Bent Knee Windshield Wipers Double Unders Pull-ups

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WOD 2/21/20
WOD 2/21/20

10 min snatch emom Snatch Hang Snatch OHS   then….   WWPF 20 min Partner Nate Relay 2 Muscle ups 4 HSPU 8 KB swings , 70/53   * partner not working will accumulate cal on bike Score= rounds + cal

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WOD 2/20/20
WOD 2/20/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then: For a Total Score Complete:   3 Min Max Effort Hang Squat Cleans 95/63 3 Min Max Effort Box Jumps 24/20   1 min Rest   2 Min Max Effort Hang Squat Cleans 95/63

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Fit4ALL 2/20/20 8:30am
Fit4ALL 2/20/20 8:30am

5Rounds- Fight Gone Bad Style, 1 minute at each station Burpee Sit Up or V Up Weighted Walking Lunge Single Arm DB Press Cal Bike 1 Minute Rest After Each Round

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