(405) 463-XFIT

On The Loose

Olympic Lifting is back today at 9:30AM!

CONDITIONING:

400M Run

20 Burpee Pull Ups

800M Run

20 Burpees Pull Ups

800M Run

20 Burpee Pull Ups

400M Run

20 Burpee Pull Ups

Warrior Mindset

STRENGTH:

Overhead Barbell Walk

8 x 50Ft

CONDITIONING:

Four Rounds For Time…

15 Toes to Bar

15 Deadlifts (205/135)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Straddle

 

 

Ding Dong

STRENGTH:

Bent Over Row

4 x 6

Barbell Curl

4 x 10

CONDITIONING:

For Time…

150 Double Unders

20 Shoulder to Overhead (135/95)

800M Run

20 Power Snatch (135/95)

CORE/MOBILITY:

:30 Calves On Post

:30 Dolf Stretch

1 Min Twisted Cross

Gone Fishing

STRENGTH:

Weighted Box Step Ups (DBs or KBs)

4 x 12 (6 Steps each leg)

Alt with 4 x 12 Single Leg V Ups

CONDITIONING:

With a Partner, You Go I Go Per Round

15 Min AMRAP

7 Chest to Bar Pull Ups

5 Burpees

3 Front Squats (186/125)

CORE/MOBILITY:

1 Min Scorpion

1 Min Straddle

Amazia

STRENGTH:

Single Arm KB Farmer’s Carry

5 x 50 ft each arm

Alt with 5 x 15 Banded Pull Throughs

CONDITIONING:

2 Min AMRAP

Clean and Jerk (135/85)

1 Min Rest

2 Min AMRAP

Clean and Jerk (155/105)

1 Min Rest

2 Min AMRAP

Clean and Jerk (185/135)

CORE/MOBILITY:

3 x :20 Superman Holds

1 Min Pigeon Pose

:30 Bowler Stretch

Game Over

STRENGTH:

Back Squat

4 x 6

Alt with 4 x 6 Single Arm DB Strict Press

CONDITIONING:

15 Min Time Cap

21-18-15-12-9-6-3

Calorie Row

KB Swing (70/53)

Air Squat

CORE/MOBILITY:

1 Min Puppy Pose

20 Hollow Rocks

1 Min Forward Fold

20 Hollow Rocks

 

 

18.5

Heats begin at 9:30AM. Stick around for food! Bring sides and drinks.  Brisket and Pulled Pork will be ready to go around 10:30AM.

 

7 Min Time Cap

3-6-9-12-15-18-21-24-27

Thrusters (100/65)

Chest to Bar Pull Ups

Deal

STRENGTH:

Shoulder Press

5 x 3

CONDITIONING:

Three Rounds for Time..

400M Run

25 Ab Mat Sit Ups

10 Overhead Squats (115/75)

CORE/MOBILITY:

Superman Hold 2 x :30

1 Min Upward Dog

1 Min Runner’s Stretch

Bad Guys

STRENGTH:

Reverse Lunge

4 x 10

CONDITIONING:

EMOM for 21 Min

Min 1: 8 Heavy Russian KB Swings

Min 2: 2 Squat Snatch

Min 3: 100 Min Sprint

CORE/MOBILITY:

1 Min Downward Dog

1 Min Saddle with Side Stretch

3 x 6 Strict Toes to Bar

Wind River

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

14 Min AMRAP

You Go I Go Rounds

10 Wallballs (20/14)

5 Medball Squat Cleans (20/14)

5 Burpees Over Medball

*Partner 1 does a full round then partner 2 does a full round.

CORE/MOBILITY:

1 Min Saddle Stretch

1 Min Lying Side Twist

200 Flutter Kicks