X-Fit Sport

2/7/23
Strength:
1. Deadlifts: 7-5-3-3
2. Tire strikes x 12/12 x 4 sets

WOD 1: Every 2:00
Run 200 Meters
15 KS (53/35)
x 4 sets

WOD 2: Tabata
Butterfly sit ups x 6 sets
Up/downs x 6 sets
1/2 moons x 6 sets
mountain climbers x 6 sets

2/6/23
Strength:
1. Push press: 5-5-5-5
2. Barbell bent rows x 8-8-8-8

WOD: EMOM for 16:00
Min 1: 8-10 T2B
Min 2: 8-10 inverted rows (feet up)
Min 3: 8-10 Cal bike, row, or ski
Min 4: 1/2 kneel landmine press x 7/7

2/4/23
Strength:
1) Renegade rows with rotation x 8/8 x 3

WOD: For time, partner
4-6-8-10-12
Cal row
pc
Wall ball

WOD: for time/reps, partner
5/5 sn**ch
max sit ups
x 4

2/2/23
Strength:
1) Barbell complex (Start from rack)
3 Sn**ch grip push press (BTN)
2 Hang sn**ch pulls
1 Power sn**ch
x 4 sets

WOD: With a continuous clock
:30 max reps
hang sn**ch (75/45)
up downs
push press (75/45)
sit ups
rest 1:00
x 4

2/1/23
Strength:
1) Every 90 Seconds x 4 Sets
3 Deadlifts (65%, 75%, 85%, 87%)
2) Every 90 Seconds x 4 Sets
2 Split jerks (from rack, 65%, 75%,
85%, 87%)

WOD 1:7:00 AMRAP
6 cal row
2 jerk (155/105) (increase 1 rep/round)

WOD 2: 7:00 AMRAP
10 DL (155/105)
10 Up/down ball slams (20/15)

1/31/23
Strength: EMOM for 12:00
Min 1: 5 strict pullups
min 2: 5/5 reverse db lunge
min 3: 5 ring dips

WOD 1:
5 stair run buy in:
then 4 rounds of
20 wallball sit ups (20/14)
10 pullups

WOD 2:
250 meter run buy in:
then 4 rounds
10 ring dips

1/30/23
Strength: 3 Sets
10/10 Single arm ring row
12 Ring push ups
Rest 1:00

WOD: "Fight Gone Bad"
Continuous clock
1 Minute Wall Ball Shots (20lb/14lb)
1 Minute Sumo Deadlift High-Pull (75lb/55lb)
1 Minute Push Press (75lb/55lb)
1 Minute Box Jump 20’’
1 Minute Row For Calories
1 Minute Rest
x 3

1/26/23

Strength:
1) Tire flips for speed x 5 x 3
2) wall angels x 10/10 x 3
3) Rotary row x 10/10 x 3

WOD: 14:00 AMRAP
5 Tire flips
10 push ups
15 tire jumps
20 tire strikes

1/25/23
Strength:
1. 2 Clean pulls + 1 power clean x 3 sets building
2. 2 hang pulls + 1 hang clean x 3 sets building
3. Strict pull ups x failure x 4

WOD 1: 6:00 AMRAP
14 Pull ups
14 Power cleans (115/75)(decrease 2)

WOD 2: 6:00 AMRAP
1:00 DBall hold buy in (100/70)
then right into
10/10 lateral bar hop
3/3 DBall over shoulder (100/70)

1-24-23
Results

1/24/23
Strength:
1. BB Batwings (low row)
12-10-8-8
2. Hollow hold: :30-:45-1:00-1:00

WOD: For time and total stairs
800 meter row
50 ring push-ups
400 Meter row
40 wallball situps
max rep stairs in 1:30
30 KS (53/35)
200 meter row
20 burpees

1/23/23
Strength:
1) Jerks
4 sets of 3 Push jerk
4 sets of 2 split jerks

WOD: 3:00 AMRAP
3 Thrusters (115/75)
4/4 Renegade rows (45s/30s)
5 Box jump overs (no touch, 18"/14")
Rest 1:00
x 4

1-19-23
Results

1/19/23
Strength:
Build do a 5RM deadlift

WOD: EMOM for 20:00
Min 1: 7 Power cleans (moderate)
Min 2: Max rep pull ups in :30
Min 3: Max rep dips in :30
Min 4: Max cal bike, row, or ski in :30
Min 5: Max rep T2B in :30

1/18/23
Strength:
Every 2:00 x 5 sets, build to max weight
3 Weighted pull ups + 3 Thrusters

WOD: 15:00 AMRAP
15 Box jumps (24"/20")
15 Cal row
15 pull ups

1-17-21
Results

1/17/23
Work:
40 seconds of work 20 second rest x 5 sets
Floor press (115/75)
Kettlebell swing (53/35)
hollow hold

WOD: Each Round for time
200 Meter run
10 Hang cleans (155/105)
20 Push ups
Rest as needed
x 4

1/16/23
Strength:
10:00 To build to a 3RM back squat

WOD:
60 Double unders
15/15 Overhead plate lunges (45/25)
15 Dball over shoulder (100/70)
x 4 for time

1/12/23
Strength:
EMOM for 5:00, 3 Split Jerks (from rack) @
75-85%
Back rack reverse lunges: 5/5 x 4 Sets, rest as
needed

WOD: 16:00 AMRAP
16 Cal row
16 Thrusters (95/65)
16/16 Lateral bar hops
16 Dips

1/11/23
Strength:
Deadlift: 1.1.1 @ 85-95% x 4 Sets, Rest
as needed between
Accumulate a 7:00 Plank

WOD: "14.3", 8:00 AMRAP
10 deadlifts (135/95)
15 box jumps (24/20")
15 deadlifts (185/135)
15 box jumps (24/20")
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)

1/10/23
Strength:
Leggless rope climbs: 1 x 5 Sets

Side plank with roation: 15/15 x 4 Sets

WOD:
0:00-12:00
60 sit ups
30 kb swings (70/44)
15 pull ups
with time left build to a heavy sn**ch
12:00-24:00
60 burpees
30 pull ups
15 kb swings (70/44)
with time left build to a heavy sn**ch

1/9/23
Strength:
3 Hang cleans + 1.1.1 Power cleans
x 4 Sets, rest as needed

Dumbbell bench press: 10 x 4 Sets

WOD: 15:00 AMRAP
1,000 Meter row buy in,
Then with remainder of time complete:
3 Power cleans @ 80%
10 Wall Ball (24/20")
3 Power cleans
20 Wall ball
3 Power clean
30 Wall ball
3 Power clean
40 Wall ball

1/5/23
Strength:
Bench press: 3 seconds down, 1 up
x 5 Reps x 4 Sets

Single arm Dumbbell rows: 8/8 x 4 Sets

WOD: "Annie" For Time
50-40-30-20-10
Double unders
Sit ups
Rest 2:00
WOD: For Time
50-40-30-20-10
Double unders
25-20-15-10-5
Toes to bar

1/4/23
Strength: Every 90 Seconds x 4 Sets
1 Hang clean + 1 Hang squat clean +
5 Front squats

WOD: For Time
800 Meter run
3 Rounds of:
5 Hang cleans (BW)
7 Front squats (BW)
9 Chest to bar pull ups
800 Meter run
3 Rounds of:
5 Hang squat cleans (BW)
7 Feet elevated inverted rows
9 Cal row

1/3/23
Strength:
Deadlift: 65% x 5
75% x 5
85% x 3-5 x 3 Sets

Banded Lat pull downs: 3 x 15-20 Reps

WOD: For Time
21-15-9
Deadlift (225/155)
Dips
1:00 Rest, into
9,15,21
Lateral hops (9 each direction, 15 each, etc.
DB sn**ch (60/40, (9 each, 15 each, etc)
1:00 Rest, into
9,6,3
Wall walks
Burpee box jumps

1/2/23
Strength: Every 90 Seconds x 4 Sets
1 Push press + 1 Push jerk + 1 Split jerk

WOD 1: 6:00 AMRAP
4 STO (185/135)
6 Cal row
8 Box jumps (30"/24")

WOD 2: Continuous clock
:30 max rep push ups
:30 max rep sit ups
:30 Max rep KS (70/53)
:30 Max rep box step ups (24"/20)
:30 Rest
x 4

12/1/22
Strength: 12:00 (8 Sets)
Every 90 secs 2/2 DB or KB sn**ch , build over
the course of the time

WOD: For Time
800 Meter run
30 Ball slams
600 Meter run
30 Dips
400 Meter run
30 Wall bal lsit ups
200 Meter run
30 Shoot throughs

12/29/22
Strength:
Weighted pull ups: 5-5-3-3

WOD: For Time
10 back squats @ 65-70% of max
20 Pull ups
30 lunge jumps
40 sit ups
800m run
rest 2 minutes
x 3 Rounds

12/28/22
Strength:
KB pull throughs: 10/10 x 4

WOD: Every 2:00 x 10 Rounds
10 Burpees
10 Toes to bar
5 Deadlifts (315/185)
if you overlap cut the reps to 8/8/5
if you overlap again cut the reps 6/6/5
stay 10 as long as possible goal is all 10 rounds

12/27/22
Strength:
1 hang clean + 1 Power clean + 1 squat
clean x 4 Sets

WOD: For Time
10 Sn**ches (115/75)
15 Hang cleans (115/75)
20 push ups
200m run
x 4

12/26/22
Strength:
Bench press: 12-10-8-6
Single arm dumbbell row: 10/10 x 4

WOD: For time
For time
20 Inverted rows
20 Wall balls (20/14)
x 4
Rest 1:00, Then
20 Ball slams (20/15)
15 Kettlebell goblet squats (53/35)
5/5 Kettlebell lunges (53/35)
x 3

12/24/22
WOD: 33:00 AMRAP
400 Meter run
12 power cleans (135/85)
12 Toes to bar
12 Box jumps (24/20")
12 Chest to bar pull ups
24 KS (53/35)
36 Sit ups

12/22/22
WOD: 2 Rounds for max reps
4 minutes to do...
50/40 calorie row
amrap of double unders with time remaining
Rest 1:00
4 minutes to do...
50 wall balls (20/14)
amrap of double unders
Rest 1:00
4 minutes to do...
50 KS swings (53/35)
amrap of sit ups
Rest 2:00
Repeat

12/21/22
WOD: "12 Days of Christmas"
1 Stair
2 Front squats (95/65)
3 Push Press (95/65)
4 Deadlift high pulls (95/65)
5 Hang cleans (95/65)
6 up/downs
7 Ring dips
8 Pull-ups
9 Toes to bar
10 Push ups
11/11 lateral hops
12 Cal row

12/20/22
Strength: EMOM for 8:00
Min 1: 3 Power sn**ch (80-85%)
Min 2: :30 L-hang from rings

WOD: For Time
30-25-20-15 Burpees
20-18-16-14 DL (135/95)
15-12-9-6 Hang sn**ch (135/95)

12/19/22
Strength: EMOM for 12:00
Min 1: 3 Front squats (80-85%)
Min 2: Ring L-Sit x :30
Min 3: 7 Weighted inverted rows

WOD: For Time, 15:00 Cap
21 Front squats (135/95)
12 Ring dips
15 Front squats (165/85)
12 Ring dips
9 Front squats (185/105)
12 Ring dips
6 Front squats (205/115)
12 Ring dips
3 Front squats (225/125)

12/15/22
Strength: EMOM for 12:00
Min 1: 5/5 DB sn**ch
Min 2: :30 Max distance sled push (heavy)
Min 3: 10 Pendlay row

WOD: 15:00 AMRAP
10 Cal bike (increase 5 cals/round)
10 Handstand push-ups
10 Ball slams (increase 5 reps/round)

Results

12/14/22
Strength
Every 2:00, 30 Double unders + 6 Back squats
x 4 Sets

WOD 1: For Time
10 Power cleans (70%)
50 Air squats
x 3 Rounds

WOD 2: For Time
10 Ring dips
50 Sit ups
x 3 Rounds