Warm up: Warmy+ 5×3 power cleans + 1 min of something cardio in between sets Xfit WOD: On the up ladder, 5,10,15,20,25 complete; Hang clean (95/65) Ring pulls (or barbell rows – 95/65) On the down ladder 25,20,15,10,5 complete; Front squats (95/65) Weighted sit ups (use wall ball or a plate weight. If using plate, […]

Warm up: Warmy+ Take 10 minutes and warm up on 3 reps of OHS (complete 5 sets) Start with bar weight and add weight if you’re hitting all 3 reps at the lower weight. In between sets work on one legged squats, 8/leg at a height of 4-6” (stacking 2 25# plates = 4”) Xfit […]

Warm up: Warmy+ 3×10 back squats + 5×10 back extensions. Keep the weight light on the 3×10 but pause 2-5 seconds between each rep. Xfit WOD: 21,18,15,18,21 of: Pull ups Wall ball cleans Burpees Cash out – Burn 150 cals within 10 minutes.

Warm up: Warmy+ 3 rds tabata of; Squats HRUP’s Lunges Sit ups Xfit WOD: 50,40,30,20,10 of: KB squats (53/35) KB swings (53/35) 25,20,15,10,5 of; T2B Work this rep scheme in between the reps above. For example, 50 KB squats then 25 T2B then 50 swings. Start with 40 squats 20 T2B 40 swings…etc. Cash out […]

Warm up: Warmy+ 5×3 ground to overhead + 25 jumping jacks. 3 rds of: 10 thrusters (95/75) 10 pull ups or push ups 8 min time cap (if you finished early that’s your rest. Then 3,2,1…go Burn 200 cals however you see fit; Use a bike, rower, run, if you burned 200 cals on above […]