Warm Up: Warmy+ 4×2 DL – FS – PP + 25 single skips Xfit WOD: For time, of; Buy-in: 400M run (partners run together) 50,40,30,20,10 (TOTAL); KB swings (53/35) KB squats Once partners have completed the couplet, move to the next one Deadlift (110/75) Weighted sit-ups (wall ball) Cash-out: 50 Push-ups (each) Pull up work; […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Hollow holds Step up over box jumps Plank hold Xfit WOD: Pull-up work: 5×7

Warm Up: Warmy+ 4×2 of Power Clean, Front Squat to Push Press + 25 single skips Xfit WOD: Buy-in: 800M Run (out on field) Cash-out: 800M Run (out on field) Pull-up work: 5×7

Warm-up: Warmy+ Tabata, 3 rds of; Shoulder taps (R shoulder tap, plank, L shoulder tap) Box jump stepovers Clusters Push-ups Xfit WOD: 5 rounds of: BurpeesPower snatches (75/55)Box jumps (24/20″)Squat cleans (75/55)Pull-ups The same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. Each round takes […]

Warm up: Warmy+ Xfit WOD: Buy-In: 100 Wall Balls (20#/14#)Partners split reps however they want. One partner works at a time. Main AMRAP: Partners alternate work, one at a time. Every 2 minutes, both must stop and complete 3 Bar-Facing Burpees EACH. Cash-Out: 50 Synchronized Wall Balls (20#/14#)Both partners perform wall balls together. Reps only […]