X-Fit Sport

8/31/26
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

Results

8/29/26
Strength:
1. rope climb: 4 sets of 1
2. Sled drag, push back: 4 sets building
15 Yard drag, 15 yard push back

WOD: Continuous clock
From 0-4:00
2 Rounds of:
10 Chest to bar pull ups
10 hang sn**ch (75/55)
From 4:00-8:00
2 Rounds of
12 Ctb pull ups
12 hang sn**ch
From 8:00-12:00
14 CTB pull ups
14 hang sn**ch
From 12:00-16:00
16 CTB pull ups
16 Hang sn**ch

8/26/26

Strength:
EMOM for 3:00, 4 Power cleans (60%)
Rest 2:00
EMOM for 3:00, 3 Power cleans (70%)
Rest 2:00
EMOM for 3:00, 2 Power cleans (80%)
Rest 2:00
EMOM for 3:00, 1 Power cleans (1RM)

WOD: 10:00 AMRAP
20/20 Lateral bar hops
5 Hang clean and jerk (70% of todays 1RM PC)
40 Double-unders
20 KTE

8/2426
Strength:
EMOM for 3:00, 4 Front squats (60%)
Rest 2:00
EMOM for 3:00, 3 Front squats (70%)
Rest 2:00
EMOM for 3:00, 2 Front squats (80%)
Rest 2:00
EMOM for 3:00, 1 Front squats (1RM)

WOD: 4:00 AMRAP
5 front squat (60% of today)
7 cals
15/15 true mountain climbers
Rest 1:00
X 3

8/22/26
Strength
BB Step ups x 5/5 x 3

WOD: EMOM until complete
Evens work
Odds Rest
10/10 DB sn**ch (50/35)
30 Dual KB push press (53s/35s)
40/40 Dual KB reverse lunges (53s/35s)
50 Cal row