Warm Up: Warmy+ 4×4 Push press + 10 BW squats + 10 Jumping jacks Xfit WOD: AMRAP for 32 minutes of: Round 1: Round 2: Continue alternating between round 1 and round 2 for the remainder of the 32 minutes. Keep a tally of your completed rounds and reps to measure your progress.  Cash out: […]

Warm Up: Warmy+ Tabata, 3 rds. of; Barbell lunges Push ups Split squats Plank hold (shoulder taps, R and L) Xfit WOD: On a 25-minute clock, perform as many rounds and repetitions as possible of the prescribed work in the order written. Partners can split the work as needed (except for the chest-to-bar pull-ups, of […]

I’m out tomorrow. Warm up: Warmy+ Tabata, 3 rds of; Squat jumps Plank hold Lunge to baseline Burpees Xfit WOD: 25 minute AMRAP of; 10 SDHPs 15 Push Ups 20 Wall Ball Cleans 25 (each leg) Lunges w/ 25/15# Plate Held Over Head Pull Up Work; 6,5,5,4,3

Warm up: Warmy+ Take 5-7 minutes and warm up on today’s exercises Xfit WOD: Pull up challenge 6,5,5,4,3

Warm Up: Warmy+ 4×2 of deadlift > hang clean > front squat > push press – run down and back Xfit WOD: Pull up work; 6,5,5,4,3 = 23 **challenge – over the next ~24 weeks, try building up to completing 60 reps over 5 rounds**