Warm up: Warmy+ Tabata, 3 rds of; Plank, knee touches Squats HRPU’s Run down and back Xfit WOD: Station 1, 15 minute AMRAP of; 6 burpee over bar + 1 plate push **set up is 6 barbells using 10# plates, placing them 4’ apart down the length of the court. Once athletes finish their burpees, […]

Warm up: Warmy+ Tabata, 3 rds of: Split squats Plank shoulder taps Hold bottom position squat Push ups Xfit WOD: Pull up work: 6,6,7,7,8

Warm up: Warmy+ 4×4 Front squat + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Wall ball Push ups Hang cleans (95/65) Slam balls 30 seconds work 30 seconds rest Pull up work; 9,8,7,8,9

Warm up: Warmy+ Tabata, 3 rds of; Plank Lunges Wall ball cleans Hollow hold Xfit WOD: AMRAP for 30 minutes of; 5 Deadlift (135/75) 7 Push press (95/65) 9 Box jumps (24”) 11 Lunges (75/55) 13 Abmat sit ups Pull up work; 9,8,7,6,7

Warm Up: Warmy+ 4×4 Front squats + 10 push ups + 20 jumping jacks Xfit WOD: 50-40-30-20-10 for time of; Squat cleans (95/65) SDHP’s (95/65) K2E Plate push down, partner back (odd number rep count for each exercise) Pull up work: 9,8,7,7,6