Warm up: Warmy+ Tabata: Split Squats, Push Ups, Bar Hang and Lunges Xfit WOD: 100 Wall balls 100 Sit ups 100 KB swings 100 HRPUs **round 1, Rx’d rep count 20, then rd 2, 15, then rd 3, 10 for each exercise. Round 4 start back on 20 and continue this rep scheme until you […]

Warm Up: Warmy+ Tabata, 3 rds. of: Squats, Push Ups, Lunges, Bar Hang Xfit WOD: 10 rounds for time of; 10 KB Thrusters 10 Hang Cleans (95/65) 10 Burpees **Every 3 minutes, P1 runs around the gym while P2 holds a plank, switch, then pick up where you left off. Pull up work: 10,9,10,8,10

Warm Up: Warmy+ Tabata, 3 rds. of: American KB Swing, Bar Hang, KB Squat, Step-Ups Xfit WOD: With a running clock, AMRAP the following; ** Partner runs: rd 1, 100M, rd. 2, 200M, rd. 3, 300M, rd. 4, 400M, then down the ladder while his/her partner completes a round of the Rx’d triplet. Switch once […]

Warm up: Warmy+ Tabata, 3 rds of; wall ball squat, Push ups, wall ball, side plank hold Xfit WOD: Buy-in – P1 runs 1000M, while P2 starts accumulating reps. When P1 finishes, P2 heads out for the run (1000M) 100 Wall balls 100 HRPUs 100 deadlifts (95/65) 100 K2E Pull up work; 10,9,8,7,6

No workout tomorrow. See you Monday.