Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach Xfit SWOD: Session #4 Week #1 Bench press 65% (5 reps), 75% (5 reps), 85% (5 reps+) 50-55% 3×10 Kroc rows 1×40 reps Sled work: Sprint 100-150 feet at 85% intensity. Rest about 1 minute Repeat 5-15x (reps will depend on time and how we feel) Post […]

Warm Up: Warmy Superman holds 3x:30 Plank holds 3x:30 Xfit WOD: Max rounds in 10 minutes of; 3x Wall walks 6x Power snatch (75#/55#) Scaled (55#/35#) 9x Box jump (30″/24″ – 13/10 risers/side) no scaling, step up if necessary Post total rounds to comments.

Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach SWOD: Session #4 Week 1 Deadlift 65% (5 reps), 75% (5 reps), 85% (5 reps+) Front Squat – 50%x10, 60%x10, 70%x10 Bulgarian split squats 3×8 Good Mornings 2×15 very light weight, work eccentric part of lift Post weight(s) to comments.

Warm Up: Warmy Hollow hold (3x:30) Xfit WOD: Complete 8 rounds of: Max Rep Hang Cleans 115#/85# – 30 seconds Rest 30 seconds Max Rep Burpees – 30 seconds Rest 30 seconds Scaled clean weight – 95#/65# Post total reps completed to comments.

Warm Up: Warmy Xfit WOD: For time: 18-15-12-9-6-3 Front rack walking lunges (75#/55#) scaled (55#/35#) Hand release push-ups Teams of 2, athlete 1 performs front rack lunge while athlete 2 completes HRPU’s. The athlete who finishes round one first will box jump (24″/20″) until their partner completes their required reps. Continue this until last round […]