Warm up: Warmy+ 3×5 deads plus 30 single skips Xfit WOD: 5 rounds for time of; 10 deadlifts (225/135) 20 box jumps (24/20″) 30 DU’s (3:1 singles) Pull up work; 11,8,7,6,6

Warm up: Warmy+ 3×5 power clean into a front squat. 25 jumping jacks in between sets. Xfit WOD: 50,40,30,20,10 of; KB Swings (53/35) Squat cleans (95/65) Ever 2 minutes – 5 leap frog burpees with partner. Start with burpees. **reps are split between partners. Pull up work; 5×10

Warm Up: Warmy+ Perform 2×3 of; Today’s exercises. In between sets, run down and back. AMRAP 20 mins: 5 Thrusters, 95/65 7 Hang Power Cleans, 95/65 10 Sumo Deadlift High Pulls, 95/65 Pull up work; 4×10

Warm up: Warmy+ 5,3,3,3,1 of front squat + 20 single skips. Xfit WOD: “Game of Thrones” 10 minute Bran WOD; 20 wall balls (20/14) 10 Deadlift (185/115) 10 minute Jon Snow WOD; 50,40,30,20,10 of Abmat sit ups DU’s (2:1 singles) 10 minute The Hound WOD; Front rack lunge (95/65) baseline to baseline 20 push ups […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Plank hold Wall sit Xfit WOD: 30 minute AMRAP of; 50 push ups 40 front squats (65/45) 30 KB Swings (53/35) 20 OHS (65/45) 10 pull ups…repeat