(405) 463-XFIT

Innocents

STRENGTH:

Front Squats

3 x 10

CONDITIONING:

Three Rounds for Time…

400M Run

25 Push Ups

50 Sit Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Upward Dog

Superfly

STRENGTH:

Z Press

5 x 5

CONDITIONING:

For Time…

500M Row

50 KB Swings

10 Squat Cleans (205/145)

CORE/MOBILITY:

1 Min Saddle Stretch

2 x 25 Hollow Rocks with Barbell

:30 Dolf Stretch

 

Broken Toe

STRENGTH:

Deadlift

6 x 3

CONDITIONING:

12 Min AMRAP with Partner

12 Wallballs (20/14)

10 DB Hang Power Cleans (50/35)

8 Burpees

CORE/MOBILITY:

10 Strict Toes to Bar

1 Min Scorpion

10 Strict Toes to Bar

1 Min Forward Fold

Making A Manager

STRENGTH:

Power Snatch + Hang Power Snatch

7 x 1

CONDITIONING:

With a 12 Min Time Cap…

1 Mike Run

Find 1RM snatch in remaining time.

Post mile run time and max weight as score.

CORE/MOBILITY:

1 Min Pigeon Pose

15 V Ups

1 Min Upward Dog

15 V Ups

Crickets

STRENGTH:

Back Squat

8 x 1

CONDITIONING:

Two Rounds for Time…

100 Double Unders

10 Wall Climbs (20 Seated DB Press or 2 Min plank)

15/10 Bar Muscle Ups (20/15 Strict Pull Ups)

CORE/MOBILITY:

:30 Thread the Needle

1 Min Downward Dog

:30 Twisted Cross

Skeleton

Olympic Lifting at 9:30AM

CONDITIONING:

For Time….

20 Back Squat (205/135)

1 Mile Run

20 Front Squat (165/115)

1 Mile Run

20 Overhead Squats (135/95)

Winter Woods

Dexascan will be onsite from 1PM to 7PM! There are still available times open!

STRENGTH:

Power Clean + Hang Power Clean

7 x 1

CONDITIONING:

Five Rounds for Time

3 Clean and Jerks (185/135)

15 Toes to Bar

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Half Straddle

 

The Puppy Workout

STRENGTH:

Front Squat

4 x 4

CONDITIONING:

For Time…

20-16-12-8-4

Alt KB Snatch (53/35)

35 Double Unders after each round

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Downward Dog

200 Flutter Kicks

Sombrero

STRENGTH:

Z Press

5 x 5

CONDITIONING:

With a Partner…

1000M Row

50 Box Jump Overs (24/20)

75 Wallballs (20/14)

Partner must Hold KB during all movements anyway they like (53/35)

*At the top of each minute both partner perform 3 Burpees.

CORE/MOBILITY:

3 x 6 Strict Knees to Elbow

1 Min Lying Side Twist

1 Min Saddle

Baby Otters

STRENGTH:

Sumo Deadlift

5 x 5

CONDITIONING:

For Time…

50 Ft Handstand Walk (100Ft Bear Crawl or 5 Wall Climbs)

20 DB Power Cleans (50/30)

50 Ft Handstand Walk

20 DB Squats (50/30)

800M Run

CORE/MOBILITY:

1 Min Scorpion

1 Min Upward Dog

30 Candlesticks