This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

instagramTwitterfacebook

Tuesday 8/1

Monday, 31 July 2017 08:07

Welcome to August!!!


For those of you that do not have Facebook (Alease I'm looking at you, along with some others:) Ashleigh is leaving us to move to Australia.  Such an amazing opportunity for her, but a big loss for us :( We want to send her off with a Happy Hour this Friday at 6pm.  We are going to City Works in the new King of Prussia Town Center.  Please comment on the post in the members page if you are able to come, no open gym Friday night. 

 

This Saturday 10am we have a fun team of 4 workout.  You are getting way in advance notice to round up 3 other people 

 

 

Today:

Spend the first 10-15 minutes working on any GOAT work 

-Choose 1-2 movements only (if you pick two spend half the time working on each)

 

18 Min AMRAP

60 Double Unders (100 Singles)

400m Run

20 Back Squats (95/65)- These are from the floor

 

Bootcamp:

12 Min ALT EMOM:

1) :40 Row for distance 

2) :40 Max No Push-up Burpees

3) :40 Max Hanging Straight leg raises (or knees to chest)

 

18 min AMRAP

100 Singles 

400m Run

20 Goblet Squats 

Monday 7/31

Sunday, 30 July 2017 08:33

 

 

Today:

3 Sets of:

2 Strict Press + 3 Push Press

-Use 75% of your 2 RM Strict press from last week

 

For Time:

75 GI Janes

-Every minute starting at 0:00 perform 2 Power Cleans (185/125)

 

Clean weight should be heavy but very dobale within 15-20s every time

 

8 Min AB-RAP

15 Reverse Sit-ups with a hip pop

15 Weighted Sit-ups

10 Side Plank Hip Touches L

10 Side Plank Hip Touches R

 

Bootcamp:

10 min circuit

1 Wall walk

5 Ring Rows

10 Side Step-ups (5/5)

 

For Time:

75 GI Janes

Every 2:00 starting at 0:00 10 Russian KBS

 

8 Min AB-RAP

15 Reverse Sit-ups with a hip pop

15 Weighted Sit-ups

10 Side Plank Hip Touches L

10 Side Plank Hip Touches R

 

 

Saturday 7/29

Thursday, 27 July 2017 11:03

 

EWOD/GWOD:

Finish warm-up with 3 Rounds NFT:

- 3 Skin the Cat

- 10 Ring Push-ups

- :30 HS Hold

 

For Time:

20 DB Squat Snatch (50/35)

40 Ft HS walk

60 Wallballs (20/14)

40 ft HS walk

60 Box Overs

40 ft HS Walk

20 DB Squat Snatch 

 

 

10am

Cycle Through the following for 15 minutes:

Bench Press x 5 reps 

Bulgarian Split Lunges x 5 reps each leg

:30 weighted plank

 

12 Min AMRAP

1 Rope Climb (3 Strict Pull-ups)

5 Hang Dumbbell Squat Cleans (50/35)

10 Push-ups 

45 Double Unders (90 singles)

 

Friday 7/28

Tuesday, 25 July 2017 11:38

Today:

RDL 5 x 5 

-focus on driving back on your heels/hamstrings. Go as low as you can without rounding 

-weight should be moderate/heavy with perfect back

 

For Time:

4 rounds for time:

Rd1:

10 TTB

10 Alt DB Snatch (50/35)

20/16 Cal Row

 -rest :45

Rd 2:

12 TTB

12 Alt DB Snatch

24/20 Cal Row

-rest 1:15

 Rd 3:

14 TTB

14 Alt DB Snatch

28/24 Cal Row

 -rest 2:00

 Rd 4:

16 TTB

16 Alt DB Snatch

32/28 Cal Row

 

Score is total time minus 4:00 of rest 

 

Bootcamp:

Cycle through the following:

Single Leg KB RDL 4 x 8 each leg

Side Box Step- ups 4 x 5 each leg

Hammer curl into press x 10

 

For Time:

4 rounds for time:

Rd1:

10 V-ups

10 Alt DB Snatch 

20/16 Cal Row

 -rest :45

Rd 2:

12 V-ups

12 Alt DB Snatch

24/20 Cal Row

-rest 1:15

 Rd 3:

14 V-ups

14 Alt DB Snatch

28/24 Cal Row

 -rest 2:00

 Rd 4:

16 V-ups

16 Alt DB Snatch

32/28 Cal Row

 

Score is time minus 4:00

Thursday 7/27

Tuesday, 25 July 2017 11:27

 

Today: CrossFit and Bootcamp

Cycle through the following for 18-20minutes:

-Sandbag bear hug carry up and back (you can sub in front racked walk if needed, for front racked walk use about 80% of max clean) Tight belly, tight butt
 
-Single Arm DB Torso row x 12 each arm light weight (kneeling on bench, touch DB to floor and then row up with a slight rotation in your torso)
 
-One hand on low parallette Push-ups x 12-20 (place on hand on low parallette and do a push-up, then while staying in push-up position switch hands)
 
-Banded Lateral Steps x 15 steps each way
 
- :30 weighted plank 
 
 
For Time:
 
100 Dubs
 
25/18 Cal Bike 
 
1000m Run
 
25/18 Cal Bike
 
100 Dubs 

 

 

Wednesday 7/26

Tuesday, 25 July 2017 10:53

 

Today:

Find a 2 RM Strict Press out of the rack

 

For Time:

50 Alt Pistols

50 SOH (95/65)

50 Box Jump Overs (24/20)

50 Wallballs (20/14) 

 

Post workout shoulder circuit:

Accumulate 45 reps of the following:

Banded internal and external rotation

T, Y and I's 

Banded Pull aparts 

 

Bootcamp:

10 Minutes to get as far as possible distance wise on the bike:

Every 2 minutes beginning at 0:00 perform a 75 foot bear crawl

 

For Time:

50 Lunges 

50 Dive Bombers 

50 Box Overs

50 Wallballs 

 

Post workout shoulder circuit:

Accumulate 45 reps of the following:

Banded internal and external rotation

T, Y and I's 

Banded Pull aparts 

 

 

 

Tuesday 7/25

Friday, 21 July 2017 10:33

 

 

Today:

30 Min Ladder

1 Deadlift (275/185)

1 Bar Facing Burpee

100m Run

2 Deadlifts 

2 Bar Facing Burpees

200m Run

3 Deadlifts 

3 Bar facing burpees

300m run

 

Deadlift weight should be heavier than normal, BUT you should be able to do them all unbroken 

 

Continue increasing by one rep on DL/Burpee and 100m on the run until 30:00 is up.  

Today for the tiebreak instead of getting 1 rep for leaving, you will be required to finish your run and your score will be rounds and reps complete + extra time it took you to finish the run.

 

For example I finish the full round of 8 and I am on the 900m run at 30:00.  I enter the gym at 32:45. 

My score is 8+18 (2:45) I did 8 full rounds plus 18 reps and I used an extra 2:45 to finish the round of 9.  

 

Bootcamp:

30 min AMRAP

1 Single KB DL each hand

1 Burpee

100m Run

2 Single KB DL each hand

2 Burpee

200m run

etc. 

 

Continue increasing by one rep on DL/Burpee and 100m on the run until 30:00 is up.  

Today for the tiebreak instead of getting 1 rep for leaving, you will be required to finish your run and your score will be rounds and reps complete + extra time it took you to finish the run.

Member Login

Find Us on Facebook

Advocare

CustomFit