(405) 463-XFIT

High In The Sky

Challenge Day 31: Make a list of three nutrition goals for the month of June. Maybe it’s drink a certain amount of water each day, not to consume any added sugar, cut out alcohol, or cook at home a certain number of days a week. Write them down and post to your social media page so we can hold you accountable!

STRENGTH:

Hang Power Snatch

5 x 2

CONDITIONING:

With a 15 Minute Running Clock…

Every Three Minutes Complete

200M Run

10 Overhead Squats (115/75)

10 Burpees

Rest remainder of three minute interval.

CORE/MOBILITY:

1 Min Child’s Pose

15 Candlesticks

1 Min Straddle Stretch

15 Candlesticks

Let’s Roll

Active Recovery is cancelled today.

Challenge Day 30: No sugar. None. Skip it all and see what happens.

STRENGTH:

Back Squat

4 x 3

CONDITIONING:

With a Partner…

2000M Row

100 Wallballas (20/14)

30 Bar Muscle Ups (50 Chest to Bar Pull Ups)

CORE/MOBILITY:

1 Min Scorpion

1 Min Forward Fold

100 Hollow Rocks

The Day After

Challenge Day 28: Clean it up! After the holiday weekend, today your goal is to have the cleanest eating day possible.

STRENGTH:

Clean and Jerk

3 x 2

Clean Deadlift

3 x 3

CONDITIONING:

Five Rounds for Time

7 Left Arm DB Power Clean (50/30)

7 Right Arm DB Power Clean (50/30)

20 Ab Mat Sit Ups

CORE/MOBILITY:

1 Min Downward Dog

1 Min Upward Dog

Murph

Gym opens at 9:30.

Explanation at 10AM.

Rx’d Non Partioned Heat Begins at 10:15AM.

Partioned Heat Begins at 10:25AM.

”MURPH”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

If you have a 20lb vest, wear it.

*We will offer scaling options!

Linda

Day 26 Challenge: Don’t eat anything out of a box.

Olympic Lifting at 9:30AM

CONDITIONING:

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Squat Clean

The Gold

Day 25 Challenge: Fill your plate with veggies! For at least one meal, cover half your plate with colorful vegetables.

STRENGTH:

Three Position Snatch

5 Sets

CONDITIONING:

9 Min Time Cap…

Two Rounds

10 Snatch (175/125)

12 Burpees

then…

Two Rounds

10 Snatch (115/75)

12 Burpees

CORE/MOBILITY:

:30 Thread the Needle

30 Tuck Crunches

1 Min Lizard

30 Tuck Crunches

Stress Level

Day 24 Challenge: Make yourself dinner using only items found around the permiter of the grocery store. Produce, cold items (eggs, dairy), and meats.

STRENGTH:

Power Clean + Front Squat

4 x 4

CONDITIONING:

With a 7 Min Time Cap

16 – 12 – 8

Chest to Bar Pull Ups

Thrusters (155/105)

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Child’s Pose

 

Creeper

Day 23 Challenge: Plan your Chest meals

for the holiday weekend. Decide when and how you will splurge!

STRENGTH:

Snatch + Overhead Squat

5 x 3

CONDITIONING:

20 Min Time Cap With a Partner

50 Handstand Push Ups (Push Ups)

50 Toes to Bar

50 Calorie Row

50 DB Box Step Overs (24/20)

50 Ft Right Arm DB Overhead Walking Lunge (70/50)

50 Ft Left Arm DB Overhead Walking Lunge (70/50)

*One DB per team.

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Upward Dog

1 Min Scorpion

Hot Springs

Day 22 Challenge: Eat five small meals instead of three large ones.

STRENGTH:

Hang Power Clean + Push Jerk (together equals 1 rep)

4 x 4

CONDITIONING:

With a 9 Min Time Cap

9 Muscle Ups (18 Pull Ups + 18 Push Ups)

25 Ft Handstand Walk (50 Ft Bear Crawl)

36 Alt Pistols (Jumping Split Squats)

9 Muscle Ups (18 Pull Ups + 18 Push Ups)

25 Ft Handstand Walk (50 Ft Bear Crawl)

45 Alt Pistols (Jumping Split Squats)

9 Muscle Ups (18 Pull Ups + 18 Push Ups)

25 Ft Handstand Walk (50 Ft Bear Crawl)

54 Alt Pistols (Jumping Split Squats)

CORE/MOBILITY:

1 Min Pigeon Pose

:30 Dolf Stretch

50 Hollow Rocks

 

Evil Genius

Day 21 Challenge: Read the nutrition label on everything you eat. The more you know!

STRENGTH:

Back Squat

10-8-8-5

CONDITIONING:

For Time…

1000M Row

100 Double Unders

1 Mile Run

20 Min Time Cap

CORE/MOBILITY:

1 Min Runners Stretch

1 Min Downward Dog

2 Min Plank Hold