Warm up: Warmy+ 5 minutes on todays exercises Xfit WOD: Station 1 – 100 total Power Cleans (95/65) – 3, 2, 1…go – ea partner, 5 burpees then P1 starts while P2 holds plank. At the top of each minute, 5 burpees and switch. Station 2 – 150 total wall balls (20/14) – same as […]

Warm up: Warmy+ Tabata, 3 rds. of; 20 sec bear crawl Hang from bar Squat jumps Decline push ups Xfit WOD: 50 Sit-ups 40 Push-ups 30 Box Jumps (24” / 20”) 20 Pull-ups 10 Bench Dips 40 Sit-ups 30 Push-ups 20 Box Jumps (24” / 20”) 10 Pull-ups 30 Sit-ups 20 Push-ups 10 Box Jumps […]

Warm up: Warmy+ 4×3 Power Cleans + 10 push ups and 20 jumping jacks Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written. Perform 21 Thrusters and 21 Burpees before moving on to 18 Thrusters and 18 Burpees and so on. Pull up work; 7,6,5,4,4

Warm up: Warmy+ 3×5 squat cleans + 25 single skips Xfit WOD: 1,2,3…10,10,9,8…1 of; DU’s Wall balls (20/14) Pull ups (on up ladder), back squats (115/75) on down ladder Push ups

Warm up: Warmy+ Tabata, 3 rds of; KB deadlifts HRPU’s KB American swings Plank hold Xfit WOD: The Kettlebell Spezial… 4 big KB movements, 4 big bodyweight movements, increasing 1 rep at a time giving you a total body big bang for your buck. Pull up work: 6,5,4,4,3