(405) 463-XFIT

A Little Bit Dark

STRENGTH:

Hang Power Clean

5 x 2

CONDITIONING:

For Time…

50 Ab Mat Sit Ups

75 DB Burpees (50/30)

50 Ab Mat Sit Ups

*DB Burpee starts in standing position holding DB’s. DB’s go to ground, do a Burpee with hands on DB’s and stand up doing a deadlift with DB’s.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Downward Dog

 

Breathing Underwater

August Nutrition Challenge starts Wednesday! Talk to a coach to be added to the FB group!

STRENGTH:

Front Squat

4 x 6

CONDITIONING:

Three Rounds for Time…

500M Row

15 Shoulder to Overhead (135/95)

15 Toes to Bar

CORE/MOBILITY:

15 Superman’s

1 Min Upward Dog

15 Superman’s

1 Minute Lying Side Twist

 

Triple Threat

Olympic Lifting at 9:30AM

CONDITIONING:

Three Rounds for Time…

800M Run

10 Burpee Bar Muscle Ups

50Ft Single Arm Overhead KB Walking Lunge Right Arm (53/35)

50Ft Single Arm Overhead Kn Walking Lunge Left Arm (53/35)

Attention Please

 

Tonight is gym night at the ballpark! See everyone there!

Gymanastics is canceled today. The gym will close after 4:30PM class.

STRENGH:

Sled Pulls

8 x 50Ft at a slow walk weight

CONDITIONING:

For Time…

1 Mile Run

1K Row

20 Squat Snatch (135/95)

CORE/MOBILITY:

1 Min Scorpion

1 Min Puppy Pose

3 x 6 Strict Knees to Elbow

Smoking Gun

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

Every 3 Min for 12 Min

15 Chest to Bar Pull Ups

10 Burpees

3 Clean and Jerks (185/125)

Treat each round like a sprint. If you miss the 3 Min, continue as an AMRAP.

CORE/MOBILITY:

1 Min Scorpion

1 Min Child’s Pose

3 x 6 Strict Knees to Elbow

Back to Reality

STRENGTH:

Bent Over Barbell Row

5 x 6

Barbell Curl

5 x 6

Alternate Movements

CONDITIONING:

10 Min AMRAP

You Go I Go Movements with Partner

150 M Row

10 Wallballs (20/14)

12 KB Swings (53/35)

CORE/MOBILITY:

1 Min Forward Fold

:30 Dolf Stretch

2 x :30 Side Plank Each Side

Magic Carpet

STRENGTH:

Bench Press

4 x 4

CONDITIONING:

7 Min AMRAP

7 Power Snatches (115/75)

20 Double Unders

CORE/MOBILITY:

:30 Calves on Post

1 Min Child’s Pose

4 x MAx L Hang Attempts

Braids

STRENGTH:

Back Squat

5 x 4

CONDITIONING:

For Time…

21-15-9

KB Goblet Squat (53/35)

Toes to Bar

Push Ups

CORE/MOBILITY:

1 Min Scorpion

1 Min Upward Dog

1 Min Superman Hold

Blueberry

CONDITIONING:

Three Rounds for Time…

200M Farmers Carry (Heavy as Possible)

100 Double Unders

100 Ft Walking Lunge

50 Ab Mat Sit Ups

5 Wall Climbs

Bye Bye Bye

STRENGTH:

Deadlift

5 x 5

CONDITIONING:

15 Min Time Cap…

2000M Row

Max Rep Burpess

CORE/MOBILITY:

3 x 6 Strict Toes to Bar

1 Min Lying Side Twist

20 Cat and Cows