(215) 291-2968 Wednesday - May 18, 2022

WODs

Workout of the day.

  • WOD 032222: Tuesday’s Freeze Frame

    WOD 032222: Tuesday’s Freeze Frame

    NovemFit & Hybrid: Strength: 12:00 EMOM 2 Pause Back Squats @ AHAP Start around 60% and add weight each round. Pause for a full 1-second at the bottom. HYBRID: 12:00 EMOM A) 20 SL Foam Roller Glute Bridges (10/10). *squeeze a foam roller between the knees* B) 10-16 Bulgarian Split Squats (heavy as possible) C)

  • WOD 032122: Monday’s Spring Is Here!

    WOD 032122: Monday’s Spring Is Here!

    NovemFit & Hybrid: Strength: Snatches Every 3:00 x 5 3 Tempo Pull Power Snatches *increase load while still finding correct body positions from the floor to the hip* (15:00 Cap) HYBRID: 15:00 AMRAP 20 Weighted Glute Bridges (35/25) 20 1xDB Box Step Ups 20 Alt DB Snatches 20/15 Cal Echo Bike Conditioning: 5 Rounds: (Group

  • WOD 022022: Sunday Deuces.

    WOD 022022: Sunday Deuces.

    NovemFit & Hybrid: Conditioning: 22:00 AMRAP 22 Wall Ball Shots (20/14#) 22 Power Snatches (75/55#) 22 Box Jumps (24/20″) 22 Push Presses (75/55#) 22 Cal Row HYBRID: 22/22 Alt. DB Snathces (35/25#) RX+: (95/65#) BootCamp: WOD 1: 7 RFT 20 1xDB Step Back Lunges (DB Overhead) (35/25) 10/10 SA DB Shoulder to Overhead 100m SA

  • WOD 031922: Saturday Tag Team

    WOD 031922: Saturday Tag Team

    NovemFit & Hybrid: Conditioning: You Go, I Go… Teams of Two 25:00 AMRAP Partner 1 Completes: 20 Air Squats 15 KB Swings (24/16kg) 10 H/R Push ups finish the round with Max Double or Single Unders When partner 1 breaks Partner 2 starts at the top of the round. Two Scores = Total Rounds &

  • WOD 031822: Friday High Fives

    WOD 031822: Friday High Fives

    NovemFit & Hybrid: Strength: Macho Man 3 Power Cleans 3 Front Squats 3 Push Jerks (8 sets) working up each set *build to a heavy complex* *18:00 Cap* HYBRID: 16:00 AMRAP 10 Hang KB Pull and Press 10-15 Med Ball Cleans 20 Alt Plyo Step Ups 20 GTO w/ Plate Conditioning: For Time: 50 Shoulder

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