Warm up: Warmy+ Tabata, 3 rds of; Squats Plank position shoulder taps Split Squats Push ups Xfit WOD: Rest 1 minute then complete EMOM, with your partner; 10 KB Swings 10 KB Squats Pull up work: 6,10,7,9,8

Warm up: Warmy+ 4×4 Hang cleans to Front squat + 20 single skips Xfit WOD: While P1 completes DT, P2 does 1 round of Cindy (5 pulls, 10 HRPUs, 15 Squats. Switch once both partners have finished their Rx’d rep count. DT: Pull up work; 10,9,8,7,6

Warm-up: Warmy+ Tabata, 3 rds. of; American KB swings Bear crawl, 10 steps forward, 10 steps backward HRPU’s T2B Xfit WOD: Group 1, (partner 1 performs) 50-40-30-20-10 reps for time of: Kettlebell swings Sit-ups Group 2, (partner 2 performs) 50-40-30-20-10 reps for time of: Squats (holding 35/15# plate) Push-ups **Wear a weighted vest** Once partners […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Thrusters (barbell only) Hang from bar Xfit WOD: 100 Hang cleans (95/65) 100 Weighted sit up (25# plate) 100 Weighted lunges (barbell) 100 Box jumps (24/20”) Pull up work: 10,9,8,7,6

Warm Up: Warmy+ 4×4 Push Press + 15 Air Squats + 25 jumping jacks Xfirt WOD: Complete as many rounds as possible in 10 minutes of: 10 front squats (95/65)15 hand-release push-ups P1 starts on front squats while P2 completes HRPUs, partners switch when each has completed the rep count and begins the opposite exercise. […]