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.

Warm Up: Warmy: Tabata, 3 rds of; Split Squat, Plank Hold, Barbell squats, HRPUs Xfit WOD: 5 Rounds for time of; 5 Pull-ups 10 Burpees 15 Front Squats (95/65) 20 Box Jumps (24″) **round 1, run 400M, round 2, 600M, round 3, 800M, round 4, 1200, round 5, 200M Couch Stretch 2×2 + 3-minute bottom […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, KB (American swings), Lunges, HRPUs Xfti WOD: AMRAP for 40 minutes of; 20 KB swings 20 Push-ups 20 Reverse lunge to plate press lift (10 each leg) 20 Suitcase Deadlift (10 each arm) 20 KB chop and lift (10 each arm) 1 minute rest…then start next round […]

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: AMRAP in 30 minutes of; 10 Push Press (95/65) 10 Pull-ups 10 Deadlifts (135/95) 10 KB Thrusters (AHAP) 10 K2E P2 follows P1 (one works at a time). Every 3 minutes, partners complete 5 (each) leapfrog burpees, plus 2 laps around the gym. The […]