Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: 3×10 OHS (use enough weight to make lift challenging yet go unbroken) At least 2 minute rest in between sets. Take 2-3 set of […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Deadlift – Take 60% of your 1RM and perform 5×10 Xfit WOD: 4 rounds for time of: 20 front squat (95/65) 20 box jumps […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Hang power snatch EMOM for 9 minutes of: 3 HPS @ 65-70% Xfit WOD: For time 50,40,30,20,10 of; Squats (Rd 1; air squats, Rd […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Clean 4 @ 60%, 2 x 4 @ 70%, 2 x 3 @ 80% Xfit WOD: 5 rounds for time of; Grip two plates […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Take 5 minutes to warm up on today’s exercises. Xfit WOD: “Super Bowl Hangover” Teams of 2 complete the following for time; 4 rounds of; […]