Warm Up: 5 minute jump rope – mix in DU’s, singles, single leg…etc. Try to stay jumping for the entire time. Pull (14,9,8,8,7) Stomach (only sit up’s 3×10, increase your weight and roll outs 3×10) SWOD: Session #4, Week 3 Squats 75% (1×5), 85% (1×3), 95% (1×1+) 50-55% 3×12 (box squat) 5 minute AMRAP of: […]

Warm Up: Warmy 2x’s 1:00 each, 1:00 rest between sets Hollow hold Plank hold Sit up “Tabata This” Push press 75#/55#, scaled 55#/35# Push up’s Squat cleans 75#/55#, scaled 55#/35# Ball slams Post lowest rep count per each exercise to comments.

Warm Up: Warmy Xfit WOD: Group one: 10 AMRAP of; 21 Wall ball (20#/14#) 15 Box jumps (24″/20″) 9 burpees Group two: Sled work (outside, dress accordingly) 7 rounds of; Sled weight plus 3 45# plates – Male Sled weight plus 1 45# plate – Female Post total rounds completed to comments.

Warm Up: 5 minute row Pulls (13,9,8,7,7) Stomach SWOD: Session #4 Week 2 Bench 70% (3 reps), 80% (3 reps), 90% (3 reps+) 50-55% 5×10 Kroc rows 3×20 Rest-Pause standing barbell curl Post weight to comments.

Warm Up: Warmy Hollow rocks – 3x:30, rest :30 Xfit WOD: Teams of three (at least one female athlete per team) complete the following in 15 mins, AMRAP Plank walk (half court and back) Hang cleans (95#65#) Box jump, over (16″ – 6 risers/side) Once WOD is over, rest 1 minute then the team has […]