(405) 463-XFIT

Paradise

STRENGTH:

Sumo Deadlift

4 x 6

CONDITIONING:

Two Rounds in Teams of Two…

2 Min Rope Climbs

2 Min Burpee Box Jumps (24/20)

2 Min Bike Calories

2 Min Power Cleans (135/95)

1 Min Rest

CORE/MOBILITY:

1 Min Downward Dog

1 Min Forward Fold

2 x :30 Star Holds

Derail

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

Four Rounds for Time…

400M Run

10 Thrusters (155/105)

CORE/MOBILITY:

1 Min Scorpion

1 Min Samson Stretch

2 Min Hip Bridge Hold

Marathon Row

Pillar is canceled tonight! See you next week!

STRENGTH:

10 Sets

50 Ft Farmers Carry (@ HAP)

5 GHD Sit Ups or :20 Plank Hold

CONDITIONING:

Eight Rounds for Time

25 Double Unders

5 Right Arm DB Hang Clean and Jerk (50/30)

5 Left Arm DB Hang Clean and Jerk (50/30)

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Downward Dog

:30 Thread the Needle

Back In Business

Olympic Lifting at 9:30AM

CONDITIONING:

15 Rounds for Time….

50 Ft Farmers Carry

8 Wallballs (20/14)

4 Burpee Pull Ups

 

Smile On Your Face

STRENGTH:

Snatch

5 x 2

CONDITIONING:

Five Rounds for Time…

12 Deadlifts (275/185)

30 Ab Mat Sit Ups

8 DB Push Press Right Arm (60/40)

8 DB Push Press Left Arm (60/40)

CORE/MOBILITY:

:30 Thread the Needle

1 Min Seated Straddle

1 Min Puppy Pose

Hysterical

STRENGTH:

Bench Press

5 x 3

CONDITIONING:

Every Three Minutes for Twelve Minutes

15 Chest to Bar Pull Ups

10 Burpees

3 Squat Cleans (185/125)

CORE/MOBILITY:

:30 Dolf Stretch

100 Barbell Flutter Kicks

1 Min Upward Dog

Peppa

STRENGTH:

Sumo Deadlift

6 x 3

CONDITIONING:

With a Partner

Four Rounds for Time…

400M Run (run together)

50 DB Thrusters (40/20)

100 Double Unders

Split reps anyway you like

CORE/MOBILITY:

1 Min Runners Stretch

2 x 20 Candlesticks

:30 Bowler Stretch