Warm up: Warmy+ 3×10 back squats + 5×10 back extensions. Keep the weight light on the 3×10 but pause 2-5 seconds between each rep. Xfit WOD: 21,18,15,18,21 of: Pull ups Wall ball cleans Burpees Cash out – Burn 150 cals within 10 minutes.

Warm up: Warmy+ 3 rds tabata of; Squats HRUP’s Lunges Sit ups Xfit WOD: 50,40,30,20,10 of: KB squats (53/35) KB swings (53/35) 25,20,15,10,5 of; T2B Work this rep scheme in between the reps above. For example, 50 KB squats then 25 T2B then 50 swings. Start with 40 squats 20 T2B 40 swings…etc. Cash out […]

Warm up: Warmy+ 5×3 ground to overhead + 25 jumping jacks. 3 rds of: 10 thrusters (95/75) 10 pull ups or push ups 8 min time cap (if you finished early that’s your rest. Then 3,2,1…go Burn 200 cals however you see fit; Use a bike, rower, run, if you burned 200 cals on above […]

Warm up: Warmy+ 4 rds of bear complex + 25 jumping jacks or :30 bike, row or run Xfit WOD 15 minute AMRAP of; 10 GHD back extensions or 20 Superman 7 squat cleans (115/75) 10 (ea arm) DB or KB snatch (35/20) Pull up work 7,7,15,5,5

Warm up: Warmy+ 5×3 clusters + :30 bike or row or jump rope Xfit WOD: 2 WOD’s, WOD A: With a running clock of 8 minutes complete the following 5 thrusters (115/75) 7 pull ups Once you’ve completed the 8 mins, rest for 2 minutes then begin WOD B WOD B: For 10 minutes complete […]