Warm Up: Warmy+ Tabata, 3 rds of; Squats HRUP’s Split squats KB American swings Xfit WOD: 2 rounds, for time of; 50 Push Ups 50 Lunges 50 KB Swings (53/35) 50 KB Squats (53/35) While partner works, P2 is in bottom squat position during push ups and swings. Plank hold during lunges and squats. Pull […]

Warm Up: Warmy+ 4×3 Front Squats + 20 second bar hang hold Xfit WOD: 21,15,9,9,15,21 of; Wall Balls (20/14) K2E Squat Cleans (95/65) HRPU’s Pull up work; 5×8

Warm up: Warmy+ 4×4 Squat Cleans + 25 single skips Xfit WOD: Couch stretch – 2×1/leg

Warm Up: Warmy+ Tabata, 3 rds of; Squats Push Ups Split squats Plank holds Xfit WOD: 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 of; Hang Cleans (95/65) Front Squats (95/65) Slam Balls Pull up work; 10,9,8,7,7

Warm up: Warmy+ 5×5 KB burpees – BW squat – HRUP’s + 20 jumping jacks Xfit WOD: 50.40.30.20.10 of; KB Swings (53/35) Push ups KB Squats (53/35) Weighted sit ups (15/10# plates) EMOM – 3 leap frog burpee over partner. Pull up work; 10, 10, 8, 7,6