Warm up Warmy+ 3×5 deads + 10 squat jumps Xfit WOD: 20 minutes of: 15 KB swings (53/35) 3 reps of the following complex; power clean, front squat, push press, SDHP’s and deadlift so, 3 power cleans, 3 front squats, 3 push press, 3 SDHP’s and 3 deadlifts. (95/65) 15 HRPU’s Pull up work 5×7

Warm up Warmy+ 3 rds of: 10 Back extension 15 KB swings 20 step ups 30 jumping jacks Xfit WOD: 20 minute AMRAP of: 10 pull ups 20 box jumps (20/24”) 800M run or 1000m row or 3 minutes on the bike Leg work. 5×8 one legged squats using 4-6 inch elevated structure to stand […]

Warm up Warmy+ Tabata, 3 rds. Of Push ups Squats K2E Step ups Xfit wod: 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do […]

Warm up: Warmy+ 5×3 power cleans + 1 min of something cardio in between sets Xfit WOD: On the up ladder, 5,10,15,20,25 complete; Hang clean (95/65) Ring pulls (or barbell rows – 95/65) On the down ladder 25,20,15,10,5 complete; Front squats (95/65) Weighted sit ups (use wall ball or a plate weight. If using plate, […]

Warm up: Warmy+ Take 10 minutes and warm up on 3 reps of OHS (complete 5 sets) Start with bar weight and add weight if you’re hitting all 3 reps at the lower weight. In between sets work on one legged squats, 8/leg at a height of 4-6” (stacking 2 25# plates = 4”) Xfit […]