Stomach x2 Pulls (11,9,8,8,5), last two sets fat grip SWOD: Session 2, Week 4 – Shoulders 40%x5, 50%x5, 60%x5 work in between sets banded tricep pull-downs 3×15 1 set of rest-pause ez curl biceps 3 rounds of; Bulgarian 3×8 (ea leg) TRX fat grip 3×8 Tempo push up – 3 second down, 3 second back […]

Warm Up: Warmy 3 rounds of; 10 v-up’s 10 (ea leg) flutter kicks 10 (ea leg) mountain climbers You’ll have 1 minute to complete all 3 exercises with a 1 minute rest in between sets. Xfit WOD #1: 3 rounds for time of; 25 DU’s (weighted jumps to replace DU’s – hold 45#/25# plate) 8 […]

Stomach x2 Pulls 1×10, 1×8, 1×6 fat grip SWOD: Session 2, week 4 (deload) – Squat 40%x5, 50%x5, 60%x5 Front squats 3×10 (135#) “Jackie” 1000M row 50 thrusters (45#) 30 pull up’s Post weight and time to comments.

Warm Up: Warmy 100 sit up’s, abmat or not Xfit WOD: Teams of 2 or 3 complete the following; Plank (push up position) 15 wall ball squat cleans (20#/14#) Sprint While athlete 1 sprints to mid field and back, athlete 2 performs 15 wall ball squats, athlete 3 is in plank position. Athlete 2 can […]

Warm Up: Warmy 2 rounds of; 1 minute hollow hold :15 rest :30 handstand hold :15 rest Xfit WOD: 3 Rounds for max reps: 1 minute of wall ball (20#/14#) 1 minute of jump of box (20″/16″) 1 minute of push press (95#/65#) 1 minute of DU’s (for those who can’t string together 10 DU’s, […]