Warm Up: Warmy+ Tabata, 3 rds of: Should taps in plank position Squats while holding 25# plate HRPU’s Split squats Xfit WOD: 50,40,30,20,10 of; Front squats (75/55), 50,30,10 – Thrusters 40,20 KB swings (53/35) DU’s (2:1 singles) Pull up work: 10,9,8,7,6
1/15/25
Warm-up: Warmy+ 4×4 Front Squats + 30 single skips Xfit WOD: This workout consists of two 16-minute AMRAPs to be performed with a partner back to back. Pull-up work: 10,9,8,7,6
1/13/25
Warm up: Warmy+ 4×4 Power cleans + run around the gym Xfit WOD: For time:8 wall-ball shots 1 plate push 4/4 pull ups/T2B16 wall-ball shots 2 plate push 6/6 pull ups/K2E24 wall-ball shots 3 plate push 8/8 pull ups/T2B32 wall-ball shots 4 plate push 10/10 pull ups/K2E24 wall-ball shots 3 plate push 8/8 pull ups/T2B16 wall-ball shots 2 plate push 6/6 pull ups/K2E8 […]
1/10/25
I’m out today. Warm Up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 5 rounds of: 10 Deadlifts (155/95) 15 Push ups 20 KB swings (53/35) 25 Weighted Sit ups Pull up work: 6,7,8,9,10
1/8/25
Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Single skips Square bear crawls Xfit WOD: 5 rounds, 1 minute each station of; Wall balls SDHP’s (75/55) Box jumps (20”) Push press (75/55) DU’s (or single skips) Rest 1 minute…repeat Pull up work; 5,6,7,8,9
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