(405) 463-XFIT

Whispering

For Time…

400 M Run

20 DB Thrusters (50/30)

400 M Run

50 Burpees

400 M Run

30 DB Hang Power Cleans (50/30)

400 M Run

30 DB Walking Lunges (50/30)

400 M Run

Lucky Foot

SKILL WORK:

Handstand Practice

Holds, Climbs, Push Ups or Walking.

Spend 15 to 20 minutes practicing skills on your hands!

CONDITIONING:

Four Rounds for Time…

9 Back Squats (body weight) from floor

500M Row

CORE/MOBILITY:

1 Min Legs On Wall

1 Min Pigeon Pose

2 x :30 Star Hold each side

Puzzle

STRENGTH:

Bench Press

6 x 3

CONDITIONING:

Eight Rounds for Time

10 KB Swings (70/53)

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

15 Min Time Cap

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Straddle with Side Stretch

200 Flutter Kicks

Giggle Box

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

For Time with a Partner

150 Walballs

100 Toes to Bar

50 Handstand Push Ups (Push Ups)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Couch Stretch

Country Mac

STRENGTH:

Good Mornings

5 x 8

Bent Over Single Arm Row

5 x 8 each arm

CONDITIONING:

Five Rounds for Time…

200M Run

10 Power Cleans (135/95)

50 Double Unders

CORE/MOBILITY:

2 Min Legs On Wall

1 Min Puppy Pose

75 Hollow Rocks

 

From Scratch

STRENGTH:

Shoulder Press

5 x 5

CONDITIONING:

Ten Rounds for Time…

100 Ft Farmers Carry (KB or DB heavy as possible)

10 Burpees

CORE/MOBILITY:

2 x :30 Side Plank Each Side

1 Min Lying Side Twist

:30 Dolf Stretch

Ding Dong

STRENGTH:

Thruster

6 x 2

CONDITIONING:

For Time…

800M Run

30 Alt DB Snatch (50/30)

400M Run

20 Alt DB Snatch (50/30)

200M Run

10 Alt DB Snatch (50/30)

CORE/MOBILITY:

1 Min Straddle Stretch

:30 Thread the Needle

Icing

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

For Time

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

Toes to Bar

Wallballs (20/14)

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Saddle

30 Candlesticks

Flagstone

STRENGTH:

Meet Work

Clean Pulls 6×3

or

Deadlift

5-4-3-2-1

CONDITIONING:

With a Partner You Go I Go Per Movement

14 Min AMRAP

3 Wall Climbs

12 Russian KB Swings (70/53)

15 AB Mat Sit Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Pigeon

Incredible

STRENGTH:

Meet Work:

Clean and Jerk 3 singles @ 80%

or

Push Press 4 x 5

CONDITIONING:

750M Row

100 Air Squats

50 Push Ups

25 Strict Pull Ups

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Child’s Pose

2 Min Hip Bridge Hold with Weight