Warm up; Warmy+ 5×5 Power Cleans + bear crawl to half court. Xfit WOD: 3, 9, 15, 21, 15, 9, 3 Box jumps (28) Thrusters (105) Leap frog burpees Pull ups

New year, new beginnings! Let’s make 2021 our best year yet. January challenge I’m going to try something new this year and set a monthly challenge for anyone who wants to participate. This month (January,) in addition to what I program, accumulate 700 calories/wk either by running, rowing, biking (assault, stationary or regular) or walking. […]

Happy New Year! 2021 is going to be great. Maybe even Kevin starts working out again. Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 […]

Warm up: Warmy+ 3×4 ground to overhead + 10 cal rows Xfit WOD: For time:21 Thrusters (95)21 Kettle bell swing (53)21 Pull-upsRow 500 meters 15 Thrusters (105)15 Kettle bell swing (53)15 Pull-ups Row 500 meters 9 Thrusters (115)9 Kettle bell swing (53)9 Pull-upsRow 500 meters

Happy Holidays! Warm up: Warmy+ Tabata, 3 rds of; Squats Hang from bar Baseline to baseline run Plank Xfit wod; Start with 20 push ups then 1 squat. Rd 2, 19 push ups and 2 squats…continue until last set where you’re doing 1 push up and 20 squats.