Warm up: Warmy+ 4×4 Dead > push press > 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 for time of; Slam Balls Front Squats (95/65) Burpees SDHP’s (75/55) Pull Up Work; 8,8,7,6,6

Warm Up: Warmy+ 4×4 Ground-Overhead + run baseline to baseline Xfit WOD: **with partner, one works at a time, both run at the same time. Reps are not split.

Warm Up: Warmy+ Tabata, 3 rds. of: Wall ball cleans Power cleans (barbell only) Box jump step ups Push ups Xfit WOD: Part A: 5 minutes to complete 200 Wall Balls, between partners 4 minutes to complete 150 Hang Cleans (95/65), between partners 3 minutes to complete 100 Box Jumps (24″), between partners 2 minutes […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups K2E Squats Side plank hold Xfit WOD: 2 rounds, for time of; 25,20,15,10,5 of; KB Swings (53/35) KB Squats (53/35) **wear weighted vest. If you do not have a vest, add 7 additional reps per round.** Pull up work: 8,8,8,7,6

Warm Up: Warmy+ Tabata, 3 rds. of: Plank Hold American KB Swings Bar Hang Bear Crawl to half court Xfit WOD: 10 Push Ups 10 KB Swings (53/35) Run 4 laps out on the field 20 Push Ups 20 KB Swings Run 3 laps 30 Push Ups 30 KB Swings Run 2 laps 40 Push […]