WOD 7/16/20
WOD 7/16/20

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and Nikki training for regionals in 2012!! Virtual WOD: 7am, 12 Noon, 6pm a. Stiff Leg Deadlift 3×20 b. Bulgarian Split Squat 3×10-15 Then……. AMRAP 12 Minutes 5 Bodyweight Man Makers

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WOD 7/15/20
WOD 7/15/20

RDL: 3 x 5 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   2 Rounds For Time 800m Run 35 Kb Swings, 70/53 12 Muscle ups = modify with 25 pulls/25 Pushes   Virtual (6am/4pm) Wall Sit: 3 x 1:00 SA High Pull: 3 x 10-12   Then…   Complete 3 Rounds of

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WOD 7/14/20
WOD 7/14/20

EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes

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WOD 7/13/20
WOD 7/13/20

Back Squat: 5-5-5   Then…   5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots, 20/14 200m Med Ball Run, 20/14   Virtual (6am/4pm) Single Leg RDL: 3 x 10-15 Tempo Push-ups: 3 x Max (3 sec neg, 1 sec pause)   Then…   3

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Endurance WOD 7/12/20
Endurance WOD 7/12/20

AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike 100/70 Cal (can be broken into sets) at some point during workout Happy birthday to endurance regular, Trish!!  

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WOD 7/11/20
WOD 7/11/20

Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For

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WOD 7/10/20
WOD 7/10/20

12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35   ——-Rest 2 minutes———-   12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press, 50/35 18 Cal Row   ———-Rest 2 minutes———   For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25

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WOD 7/9/20
WOD 7/9/20

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air

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WOD 7/8/20
WOD 7/8/20

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min

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WOD 7/7/20
WOD 7/7/20

15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90

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WOD 7/6/20
WOD 7/6/20

Back Squat: 5-5-5   Then…   15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53   ——————————————————— Virtual 6am/4pm Bulgarian Split Squat: 3 x 10-12 Side Plank Holds: 3 x 1:00 (add weight if necessary) Then… Complete 2 Rounds of…21-15-9 Goblet Squat SDHP Push-up  

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