Warm up: Warmy+ Tabata, 3 rounds of; Lunges Plate to overhead (25/15) Hold bottom position squat while holding plate (15/10) Hold from bar Xfit WOD: Station 1: 10 minutes of; P1 pushes plate to baseline while P2 completes 5 burpees. P2 runs down to baseline and pushes plate back while P1 completes 5 burpees. Continue […]

Warm up: Warmy+ 4×3 GTO + bear crawl to half court and back Xfit WOD: For time, 10 rds. Of; 10 Front squats (95/65) 5/5 HRPU’s/burpees 10 Hang cleans (95/65) 5/5 T2B/sit ups Pull up work: 9,7,6,5,5

Warm up: Warmy+ Tabata, 3 rds of; Split squats 5, strict T2B, no kipping. Wall ball cleans Handstand hold Xfit WOD: Pull up work; 9,7,6,5,5

Warm up: Warmy+ 4×3 Clusters + 20 jumping jacks Xfit WOD: On a 30-minute clock, every 3 minutes on the minute complete 3 barbell complex and 8 Gorilla Burpees for 10 rounds. Pull up work; 8,7,6,5,5

Warm up: Warmy+ 4 rds of – 3 power cleans, 2 front squats and 1 push press + 5 push ups after each set. Xfit WOD: For time, 10,9,8,7…1 of; Front squats (95/65) HRPU’s KB Swings (53/35) DU’s (or single skips 3:1) KB Squats (70/53) **P1 starts on the above exercises while P2 starts on […]