(405) 463-XFIT

Oakwood Drive

STRENGTH:

Snatch 3 x 1

Front Squat 4 x 2

CONDITIONING:

8 Min Time Cap

For Time…

500M Row

35 Burpees

400M Run

*This entire workout should be treated like a sprint.

CORE/MOBILITY:

1 Min Straddle Stretch

25 Candlesticks

1 Min Pigeon Pose

25 Candlesticks

Divergent

STRENGTH:

Clean and Jerk

5 x 2

CONDITIONING:

Eight Rounds for Time…

5 Deadlifts (315/205)

100 M Sprint (street and back)

3 Bar Muscle Ups (6 Chest to Bar Pull Ups)

:30 Rest

CORE/MOBILITY:

2 Min Legs On Wall

100 Flutter Kicks

:30 Bowler Stretch

Pants On Fire

STRENGTH:

Snatch

5 x 1

Front Squat

3 x 3

CONDITIONING:

Six Rounds for Time…

12 Calorie Row

30 Ft Handstand Walk (Bear Crawl)

48 Double Unders

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

Super Monster

STRENGTH:

Clean Pull

5 x 5

Snatch Balance

1 – 2 – 2

CONDITIONING:

12 Min AMRAP With A Partner

You Go I Go Per Movement

8 Alt Pistols (Jumping Split Lunge)

8 Toes to Bar

8 Alt KB Snatch (53/35)

*Partner 1 completes 8 Pistols, then partner 2 completes 8 Toes to Bar, partner 1 completes 8 snatches, etc….

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Hip Bridge Hold

1 Min Scorpion

Upside Down Cake

STRENGTH:

Back Squat

5 x 5 starting at 70%

CONDITIONING:

Five Rounds for Time…

10 Power Cleans (115/75)

10 Push Press (115/75)

10 Bar Facing Burpees

CORE/MOBILITY:

:30 Partner Arm Hold Behind Back

1 Min Standing Straddle

50 Partner Med Ball Sit Ups

Against The Rules

STRENGTH:

Three Position Snatch

5 Sets

1 full snatch from flood, full snatch from below the knee, full snatch from high Hang. All three reps are done without dropping the bar.

CONDITIONING:

Three Rounds for Time…

25 Pull Ups

400 M Run

15 Handstand Push Up

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Couch Stretch

3 x 20 Single Leg V Ups

Bananas

Olympic Lifting at 9:30AM

CONDITIONING:

Five Rounds for Time

15 Sumo Deadlift High Pulls (95/65)

15 Thrusters (95/65)

30 Ab Mat Sit-Ups

Baby Bok Choy

4:30PM and Gymnastics are cancelled today.

Shred City from 4:30 to 6:30. Boys only! Ladies Night at the movies. 7:40PM at Quail Springs AMC for “I Feel Pretty”.

STRENGTH:

Power Clean & Jerk

4 x 2

Stiff Legged Deadlift

3 x 8

CONDITIONING:

10 Min EMOM

4 Pull Ups

6 Push Ups

8 Russian KB Swings (53/35)

CORE/MOBILITY:

:30 Dolf Stretch

:30 Biceps On Post

1 Min Standing Forward Fold

Oklahoma Strong

Today we honor the lives of those who were lost in the Oklahoma City bombing on April 19, 1995. The 168 victims are honored by every calorie rowed during this workout.

STRENGTH:

Front Squat

4 x 3

CONDITIONING:

Four Rounds for Time…

19 Power Snatch (115/75)

95 Double Unders

42 Calorie Row

CORE/MOBILITY:

1 Min Downward Dog

1 Min Butterfly

3 x 20 Sit Ups