Warm up: Warmy+ 4×4 power cleans + run down and back. Xfit WOD: AMRAP in 5 minutes of; 5 pull ups 3 deadlifts (155/95) Rest 30 seconds…then AMRAP in 10 minutes of; 7 push ups 10 lunges (L = 1, R = 2) front rack (95/65) Rest 1 minute…then AMRAP in 15 minutes of; 2 […]

Warm up: Warmy+ 4×4 Push press + 20 single skips Xfit WOD: 20,18,16…2 of; DU’s 19,17,15…1 of; Squat cleans (95/65) 20,18,16…2 of; Weighted sit up 19,17,15…1 of; Hang cleans (95/65) Pull up work; 18,11,10,10,9

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Wall sit Run, down and back Bar hang Xfit WOD: 300 Wall balls (20/14) 200 Push ups 100 Pull ups Reps split, EMOM 3 burpees

Warm up: Warmy+ 4×4 clusters + 25 single skips Xfit WOD: 3, 10 minute stations of; #1 7 Burpee to box jump (20”) 10 Power cleans (95/65) #2 7 Front squats (115/75) 10 Toes 2 bar #3 7 Thrusters (95/65) 10 slam balls Pull up work; 18,11,10,10,9

Warm up: Warmy+ 800M run Xfit WOD: 3 rounds for time of; 50 KB swings (53/35) 50 KB squats (53/35) **wear weighted vest Pull up work; 18,11,10,10,9