Warm up: Warmy+ 5×3 clusters + 20M run Xfit WOD: 50,40,30,20,10 of; Thrusters (65,75,85,95,105/45,55,65,75,85) **in between rounds, 15 burpees (frog leap with partner) + run down and back Pull up work; 7,6,5,4,4

GO AVS! 2022 Champs!! Warm up: Warmy+ 5×5 back squats + 25 single skips Xfit WOD: Tabata, of: Hang cleans (95/65) K2E Front squats KB swings (53/35) Cash out – 100 DU’s Pull up work 6,5,5,4,3

I’m out tomorrow. Warm up: Warmy+ 4×4 hang cleans + 25 jumping jacks Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Pull up work: 5×9

Warm up: Warmy+ 5×7 KB swings + 20M jog to sprint run Xfit WOD: 5 rounds, for time of; 20 KB swings (53/35) 20 box jumps (24/20”) 20 KB squats 20 burpees 200M run w/ KB – run with partner, switch when necessary. Pull up work: 5×8

Warm up: Warmy+ 4×4 back squats + run around gym Xfit WOD: EMOM for 36 minutes From 0:00-6:00, EMOM of: 7 Pull-Ups From 6:00-12:00, EMOM of: 5 Squat Cleans (95/65) From 12:00-18:00, EMOM of: 7 Toes-to-Bars From 18:00-24:00, EMOM of: 7 Shoulder-to-Overheads (95/65) from the ground From 24:00-30:00, EMOM of: 10 Hand Release Push-Ups From […]