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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 8/4

Wednesday, 02 August 2017 12:44

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 TONIGHT  at 6pm.  We are going to City Works in the new King of Prussia Town Center.  

NO OPEN GYM TONIGHT

 

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

 

Today:

Quick warm-up then,

Cycle through the following for 15-18 mins

5 Seated DB Z presses with a 5 second negative per rep

Banded Shoulder circuit: 10 reps of  int/ext rotations, I, Y, Ts, banded pull aparts

Banded Lateral Steps x 12' each way

Heavy farmers carry up and back

Heavy Bent over row x 5 each arm 5 second negative

 

WOD

Make up day. Pick any workouts from the last 2 weeks you may of missed

 

Bootcamp:

Cycle through the following for 15-18 mins

5 Seated DB Z presses with a 5 second negative per rep

Banded Shoulder circuit: 10 reps of  int/ext rotations, I, Y, Ts, banded pull aparts

Banded Lateral Steps x 12' each way

Heavy farmers carry up and back

Heavy Bent over row x 5 each arm 5 second negative

 

For Reps:

3 Rounds

1 minute at each station:

Cal on Bike

Plate GTO

Push-ups

Ring Rows

1 minute rest between rounds

 

 

 

Thursday 8/3

Monday, 31 July 2017 11:04

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:

Clean Grip Deadlift  4 x 5

-work to a Heavy NOT MAX set of 5 TnG 

 

For Time:

Pick your poison one of the following 3 choices:

#1 :

21-15-9

Deadlift 

Front Squat 

(105/70)

 

#2:

15-12-9

Deadlift 

Front Squat 

(145/100)

 

#3

12-9-6

Deadlift 

Front Squat

(185/125) 

 

-Whatever weight you choose, every set of Front Squats need to be unbroken or you have a 50 Burpee penalty at the end of the workout 

All 3 workouts should take somewhere in the 4-8 minute range and be very uncomfortable :) 

 

8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank

 

Bootcamp:

20 Min AMRAP

50 Foot bear crawl

40 KBS

30 Lunges 

20 Sit-ups

10 Man Makers 

 

8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank

 

 

 

 

 

 

 

 

Wednesday 8/2

Monday, 31 July 2017 10:14

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:

5 Sets of each:

Close Grip Bench Press x 4 reps (men use 110% of 2RM strict Press, women use 100%)

Strict Pull-ups x 6 

 

For Time:

4 Rounds

21/18 Cal Row

14 Burpee Box Overs (24/20) (anyway over, you may use your hands)

7 Bar Muscle-ups (10 C2B pull-ups)

 

Bootcamp:

12 min AMRAP:

10 DB Floor Presses

10 Renegade Rows 

20 Feet Anchored weighted Sit-ups

 

For Time:

4 Rounds

15 Cal Row

12 Burpee Box Overs 

9 Pull-ups 

 

 

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

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