Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach SWOD: Session #4 Week 1 Deadlift 65% (5 reps), 75% (5 reps), 85% (5 reps+) Front Squat – 50%x10, 60%x10, 70%x10 Bulgarian split squats 3×8 Good Mornings 2×15 very light weight, work eccentric part of lift Post weight(s) to comments.

Warm Up: Warmy Hollow hold (3x:30) Xfit WOD: Complete 8 rounds of: Max Rep Hang Cleans 115#/85# – 30 seconds Rest 30 seconds Max Rep Burpees – 30 seconds Rest 30 seconds Scaled clean weight – 95#/65# Post total reps completed to comments.

Warm Up: Warmy Xfit WOD: For time: 18-15-12-9-6-3 Front rack walking lunges (75#/55#) scaled (55#/35#) Hand release push-ups Teams of 2, athlete 1 performs front rack lunge while athlete 2 completes HRPU’s. The athlete who finishes round one first will box jump (24″/20″) until their partner completes their required reps. Continue this until last round […]

Warm Up: 5 minute row Pulls (11,8,7,6,6) Sled work: Load up a manageable weight. Sprint 100-150 feet at 85% intensity. Rest until breathing and heart rate slow down. (45 sec-2min) Repeat 5-15x. Post weight to comments.

Warm Up: Warmy Xfit WOD: Death by 10M Post last round to comments.