Warm up Warmy+ 3×5 deads + 25 jumping jacks in between sets Xfit WOD: 1,2,3 up to 10 reps of Burpees 10,9,8 down to 1 reps of front squat (95/65) 1 minute rest, then… 10,9,8 down to 1 reps of Pull ups 1,2,3 up to 10 reps of hang cleans (95/65)

Warm up: Warmy+ 1st rd. Hold plank for 1 minute then 20 ground to overhead (75/55). Round 2 hold plank 2 minutes (with only 2, 5 sec breaks if necessary) then 15 GTO (95/65). Round 3, hold plank 3 minutes (with only 4, 5 sec breaks if necessary) 10 GTO (105/75). Xfit WOD: AMRAP in […]

Warm up Warmy+ 3×5 deads + 10 squat jumps Xfit WOD: 20 minutes of: 15 KB swings (53/35) 3 reps of the following complex; power clean, front squat, push press, SDHP’s and deadlift so, 3 power cleans, 3 front squats, 3 push press, 3 SDHP’s and 3 deadlifts. (95/65) 15 HRPU’s Pull up work 5×7

Warm up Warmy+ 3 rds of: 10 Back extension 15 KB swings 20 step ups 30 jumping jacks Xfit WOD: 20 minute AMRAP of: 10 pull ups 20 box jumps (20/24”) 800M run or 1000m row or 3 minutes on the bike Leg work. 5×8 one legged squats using 4-6 inch elevated structure to stand […]

Warm up Warmy+ Tabata, 3 rds. Of Push ups Squats K2E Step ups Xfit wod: 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do […]