I’m out tomorrow. Warm up: Warmy+ 4×4 hang cleans + 25 jumping jacks Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Pull up work: 5×9

Warm up: Warmy+ 5×7 KB swings + 20M jog to sprint run Xfit WOD: 5 rounds, for time of; 20 KB swings (53/35) 20 box jumps (24/20”) 20 KB squats 20 burpees 200M run w/ KB – run with partner, switch when necessary. Pull up work: 5×8

Warm up: Warmy+ 4×4 back squats + run around gym Xfit WOD: EMOM for 36 minutes From 0:00-6:00, EMOM of: 7 Pull-Ups From 6:00-12:00, EMOM of: 5 Squat Cleans (95/65) From 12:00-18:00, EMOM of: 7 Toes-to-Bars From 18:00-24:00, EMOM of: 7 Shoulder-to-Overheads (95/65) from the ground From 24:00-30:00, EMOM of: 10 Hand Release Push-Ups From […]

Warm up: Warmy+ 3×5 Power cleans + 20 jumping jacks Xfit WOD: 10,9,8…1 for time of; Front squats (95/65) Box jumps overs (24/20”) Push press (95/65) HRPU’s Run down and back after each round is complete. Pull up work: 5×6

Warm up: Warmy+ 200M run, 25 thrusters (barbell only) 15 HRUP’s + 5 burpees Xfit WOD: 3 lap run, 20 thrusters (barbell only), 10 burpees 2 lap run, 30 thrusters (barbell only), 20 burpees 1 lap run, 40 thrusters (barbell only), 30 burpees 1/2 lap run, 50 thrusters (barbell only), 40 burpees Pull up work; […]