Stomach (3×10 on sit up’s) Pull’s (2×10, 5×3 (fat grip)) SWOD: Session 2, week 3 – Bench 75%x5, 85%x3, 95%1+ (work 3×15 banded tricep push downs) Incline press – 65%x5, 75%x5, 85%x5 Reverse grip bar curls- rest pause Fat grip lat pulls (TRX) 3×8 Post weight to comments.

Warm Up: Warmy 1/2 gasser’s (down and back x2) EMOM, 5 minutes total Take 10 minutes to complete 3×5 squat clean. Try to set your 5RM Xfit WOD: 5 rounds of; 50 feet walking lunges (plate overhead 45#/25#) 21 burpees Post weight and time to comments.

Stomach – plus 3 additional sets of hanging leg raises, 10 reps each set Pulls (11, 7, 5) 3×5 fat grip SWOD: Session 2, week 3 – Deadlifts 5 minute warm up 75%x5, 85%x3, 95%x1+ Front squats – 65%x5, 75%x5, 85%x5 Weighted back extensions 3×15 Post weight to comments.

Warm Up: Warmy 5 minutes to find your longest broad jump. Xfit WOD: Complete 2 rounds of; Thrusters (95#/65#) for 1 minute Rest 1 minute Plyo Push Ups for 1 minute Rest 1 minute Ball Slams for 1 minute Rest 1 minute Burpee Box Jumps for 1 minute (20″ box) Rest 1 minute Post total […]

Warm Up: Warmy Wheelbarrows (baseline to half court = 1 rep, complete 5 w/ partner) Xfit WOD: For time; HRPU Wall ball (20#/14#) Then… 200 squats The HRPU’s and wall balls are ladder format. A team of two will perform each exercise accordingly; start with HRPU’s, first athlete will complete 10 reps, the second athlete […]