Warm up: Warmy+ Tabata, 3 rds of; Plank hold Squats HRPU’s Clusters (Barbell only) Xfit WOD: 5 Rounds for Time 10 Push Presses (95/65) 15 Calories on rower 10 Sumo Deadlift High-Pulls (95/65) 15 Push-Ups 10 Front Squats (95/65 lb) Pull up work 13,9,8,7,7

Warm up: Warmy+ 5×3 ground to overhead + run baseline to baseline in between sets Xfit WOD: For Time; 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 200m run after each round Athletes will complete 50 AbMat Sit-ups, 25 Deadlifts, then 200m run. The next round is 40 Abmat Sit-ups, 20 Deadlifts, and 200m run. This cycle […]

Warm up: Warmy+ 5×1 of triplet; dead to hang clean to jerk + 20 jumping jacks in between sets. Xfit WOD: 4 rounds for time of: 30 push-ups 20 front squats (95/65) 20 push presses (95/65) 30 ab mat sit-ups Rx’d+ weight (115/75) Pull up work; 13,9,8,7,7

Warm up: Warmy+ Take 5-6 minutes and warm up on today’s exercises. Xfit WOD: WOD #1, AMRAP for 5 minutes of; 20 Ab Mat sit ups 20 DU’s (3:1 singles) WOD #2, AMRAP for 5 minutes of; 5 pull ups 15 squats WOD #3, AMRAP for 5 minutes of; 5 thrusters (115/75) 10 deadlifts (185/115) […]

Warm up: Warmy+ 4×4 of front squat to press, 7 push ups in between sets Xfit WOD; 21,18,15,12…then back up of; Hang squat cleans (95/65) HRPU’s KB Swings (53/35) **on rep counts 21 & 15, first rd. run a 400 out on the field. Back up the ladder, run a 400 on 12 & 18 […]