X-Fit Sport

6/6/26
Strength:
1) Rope Climbs x 1 x 4 sets

2) KB pull throughs x 10/10

WOD:
500-400-300-200-100 Meter row
20-18-16-14-12 KS (53/35)

Results

6/3/26
Strength: 4 Sets
RDLs x 10
Barrell Press x 12-15

WOD: For Time
Run 400
3-6-9-12 Deadlift (75%)
3 stairs
15 Slams (20/15)

6/1/26
Strength: 4 sets
Barbell reverse lunge x 6/6
Arnolds x 15

WOD: 3:00 AMRAP
5 Push press (135/95)
7 Front squat (135/95)
9 T2B
Rest 1:00
x 3

5/30/26
Strength: Every 90 Seconds
1 Hang muscle sn**ch +
3 Hang power sn**ch x 4 Sets

WOD 1: Teams of 3
40 Double unders (one person)
Max rep burpees (one person)
Max rep power sn**ch (one person)
For Time/reps
x 3

WOD 2: Teams of 3, Amrap 8:00 amrap
:30 Max cal row (1 Person)
15 Wall ball sit ups (1 person)
10 Pull ups (1 person)

5/27/26
Strength:
12/12 Single arm KB rows x 4sets

WOD:
3:00 AMRAP
7 DL (155/105)
5 Hang clean (155/105)
3 Push jerk (155/105)
Rest 1:00
x 3

"WOD: ""Murph"""
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile