(405) 463-XFIT

Zip Line

Olympic Lifting at 9:30AM

CONDITIONING:

Four Rounds for Time…

800M Run

50 Ft Right Arm KB Waiters Walk (53/35)

50 Ft Left Arm KB Waiters Walk (53/35)

20 Russian KB Swings (53/35)

10 Burpees

It

STRENGTH:

Push Press

4 x 4

CONDITIONING:

For Time…

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

Chest to Bar Pull Ups

1 Clean and Jerk (205/155) after each round

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Upward Dog

Bless Your Heart

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

For Time…

1000M Row

then three rounds

25 Wallballs (20/14)

15 Push Ups

CORE/MOBILITY:

1 Min Scorpion

2 x :30 side planks each side

1 Min Straddle

Pigs In A Blanket

We will be closed Wednesday, July 4th.

STRENGTH:

Power Clean

6 x 2

CONDITIONING:

Five Rounds for Time…

10 DB Burpee Box Step Ups (40/25)

200M Run

* Hands remains on DB’s the entire movement. Start standing. Place DB’s on ground and step back to Plank. Chest touches the ground in the Burpee, stand up with DB’s in hand and step on top of the box with hips opening.

CORE/MOBILITY:

1 Min Lying Side Twist

:30 Hip Bridge Hold

1 Min Forward Fold

:30 Hip Bridge Hold

Sweater Weather

STRENGTH:

Thruster

5 x 3

CONDITIONING:

For Time…

20-18-16-14-12-10-8-6-4-2

Alt DB Snatch (50/30)

30 Double Unders Between Each Round

CORE/MOBILITY:

1 Min Downward Dog

15 Candlesticks

1 Min Downward Dog

15 Candlesticks