Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Bar hang Run down and back Xfit WOD; For time, 27,24,21,18,15,12,9,6,3 of; KB swings KB squats Wall ball Abmat sit ups Pull up work 8×5

Warm up: Warmy+ 4×4 power cleans + 20 jumping jacks Xfit WOD: AMRAP (with a Partner) in 27 minutes of; Buy In: 20 burpee to pull up (each) Then: Partner A completes 1 round of: 15 wall balls 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max KB Swings (53/35) Partners rotate each […]

Warm up: Warmy+ 5×5 (each leg) pistol work + 100 total KB swings (split however you want each rd.) Xfit WOD: For time, 10 rds. of; 10 squat cleans (95/65) 10 box jumps (30/24”) P1 plate push, P2 plate push back Pull up work; 6×6

Warm up: Warmy+ 5×5 SDHP’s + 20 jumping jacks Xfit WOD: “Roy” 10 rounds for time of: 10 bent over (75/55) 20 KB swings (53/35) 5 K2B Pull up work; 5×5

Warm up: Warmy+ 75 KB swings (10 reps for 7 rds+5) 10 jumping jacks in between sets Xfit WOD: For time 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3.2,1 of; Wall ball (20/14) KB Swings (53/35) Box jumps (24/20”) Pull up work: 7×5