Warm up: Warmy+ 3×3 front squat + 20 jumping jacks in between sets. Xfit WOD: AMRAP In 10 minutes of; 30 squat cleans (95/65) 30 burpees *split reps between your partner, one athlete working at a time 1 minute rest then… AMRAP In 10 minutes of; Partner wall ball (20/14) *goal is to not stop […]

Warm up: Warmy+ Tabata, 3 rds of; Bear crawl baseline-half court-baseline Squats DU’s Step ups Xfit WOD: Teams of 2, AMRAP within 35 minutes of: 40 wall ball sit ups 40 HRPU’s 40 wall balls 40 power snatch (95/65) In between exercises, P1 pushes plate down P2 back to baseline 45×2/45. Reps are split. Pull […]

Warm Up: Warmy+ 5×3 clusters + 20 jumping jacks in between sets AMRAP in 20 minutes Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-Overheads *If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add […]

Warm Up: Warmy+ 4×4 (2x hang clean & 2x front squat) + 20 single skips Xfit WOD: WOD #1 – AMRAP in 10 minutes of; 1×5 Thrusters (95/65) 1×5 Burpees **While P1 works, P2 hangs from pull up bar. Switch positions once Rx’d rep and set counts have been completed. Rest 1 minute…then WOD #2 […]

Warm up: Warmy+ Tabata 3 rds of; Wall ball cleans Sit ups Handstand hold K2E Xfit WOD: 5 rounds: 400 meter run, 30 box jumps (20/24) 30 wall-ball shots (20/14) Pull up work 15,10,9,8,8