Warm Up: Warmy Crossover symmetry Sit up warm up Weightlifting: Hang Clean 2 @ 60%, 2 @ 70%, 3 x 2 @ 80% Jerk 2 @ 60%, 2 @ 70%, 2 x 2 @ 80% Barbell Row 5 x 8; 5 lbs heavier Pull up work; 3×10

Warm Up: Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 burpees broad jumps Xfit WOD: Teams of 4 complete […]

Warm Up: Warmy Crossover symmetry Sit up warm up Weightlifting: Overhead Squat; 4 @ 50%, 4 @ 60%, 3 @ 65%, 2 x 3 @ 70% Back Squat 5RM; 4 x 5 @ 90% of 5RM Pull up work; 3×10

Happy New Year! Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 burpees broad jumps Weightlifting: Snatch 2 @ 50%, […]

Warm Up: Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 burpees Weightlifting: Power Clean 2@50%, 2@60%, 2@65% 2×2@70% 15 […]