Warm up: Warmy+: 3 rds, tabata of; Lunges Handstand hold Belgium split squats Hang from pull up bar Xfit WOD: For Time 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 KB Swings 30-27-24-21-18-15-12-9-6-3 Air Squats With a running clock, as fast as possible perform the prescribed work in the order written. Pull up work: 10,11,12,7,6

Warm up; Warmy+ 5×5 Power Cleans + bear crawl to half court. Xfit WOD: 3, 9, 15, 21, 15, 9, 3 Box jumps (28) Thrusters (105) Leap frog burpees Pull ups

New year, new beginnings! Let’s make 2021 our best year yet. January challenge I’m going to try something new this year and set a monthly challenge for anyone who wants to participate. This month (January,) in addition to what I program, accumulate 700 calories/wk either by running, rowing, biking (assault, stationary or regular) or walking. […]

Happy New Year! 2021 is going to be great. Maybe even Kevin starts working out again. Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 […]

Warm up: Warmy+ 3×4 ground to overhead + 10 cal rows Xfit WOD: For time:21 Thrusters (95)21 Kettle bell swing (53)21 Pull-upsRow 500 meters 15 Thrusters (105)15 Kettle bell swing (53)15 Pull-ups Row 500 meters 9 Thrusters (115)9 Kettle bell swing (53)9 Pull-upsRow 500 meters