(405) 463-XFIT

Air Force

STRENGTH:

Overhead Squat

6 x 2

CONDITIONING:

For Time…

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

*4 Burpees at the start of each minute including the first minute

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Forward Fold

1 Min Scorpion

Power Play

STRENGTH:

Power Clean

5 – 4 – 3 – 2 -1

CONDITIONING:

12 Min AMRAP

With a Partner Alternating Rounds

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

6 Alt DB Snatch (50/35)

9 Deadlifts (155/105)

CORE/MOBILITY:

1 Min Straddle Stretch

:30 Hip Bridge Hold

1 Min Puppy Pose

:30 Hip Bridge Hold

Almond Butter

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

For Time…

8 x 200 M Run

Rest 90 Seconds Between Attempts

Score is total time.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Plank

1 Min Upward Dog

1 Min Plank

Toy Movie

STRENGTH:

Push Press

4 x 4

CONDITIONING:

For Time…

500M Row

30 Thrusters (95/65)

400M Row

20 Thrusters (95/65)

300M Row

10 Thrusters (95/65

CORE/MOBILITY:

:30 Thread the Needle

15 V Ups

1 Min Child’s Pose

15 V Ups

Zero

Good luck to those competing today at Barmageddon!

Olympic Lifting at 9:30AM

CONDITIONING:

In Teams of Two…

Calorie Row (30/20) – Partner Holding Front Rack (155/105)

100 Wallballs (20/14)

Calorie Row (30/20) – Partner Holding Front Rack (155/105)

50 Handstand Push Ups

Calorie Row (30/20) – Partner Holding Front Rack (155/105)

800M Run Together

STRENGTH;

Back Squat

5 x 3

CONDITIONING:

Three Rounds for Time…

9 Hang Power Cleans (185/125)

6 Muscle Ups (12 Pull Ups and 12 Dips or Push Ups)

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Twisted Cross

50 Candlesticks

Ponies

SKILL:

15 Min Rope Climb Practice

CONDITIONING:

For Time…

50 Front Squats (135/95)

At the top of each minute, 20 double unders (including first minute)

then…

500M Row

CORE/MOBILITY:

3 x 6 Strict Knees to Elbow

1 Min Couch Stretch

1 Min Child’s Pose

Gusto

STRENGTH:

Shoulder Press

5 x 5

CONDITIONING:

You Go I Go Rounds with Partner

12 Min AMRAP

50 Ft Broad Jump

10 Push Ups

50 Ft Sprint

CORE/MOBILITY:

2 Min Plank Hold

1 Min Downward Dog

Pork Chop

STRENGTH:

Deadlift

4 x 4

CONDITIONING:

Four Rounds for Time…

30 Air Squats

12 DB Clean and Jerks (50/35)

200M Run

CORE/MOBILITY:

1 Min Forward Fold

1 Min Saddle

In The End

STRENGTH:

Overhead Squat

5 x 2

From rack or clean from the floor

CONDITIONING:

For Time…

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

Power Snatch (75/55)

Burpees

Toes to Bar

CORE/MOBILITY:

:30 Bowler Stretch

:30 Thread the Needle

10 Wall Slides