(405) 463-XFIT

Death Race

STRENGTH:

Pause Snatch 6 x 1+1+1 (consecutive reps of the below)

1 Snatch with 1 second Pause below knee

1 Snatch with 1 second Pause above knee

1 Overhead Squat with 3 second decent and 1 second Pause in bottom.

CONDITIONING:

Five Rounds for Time…

Calorie Row (15/10)

10 Burpees

CORE/MOBILITY:

:30 Star Hold x 2

1 Min Forward Fold

1 Min Twisted Cross

Kelly

STRENGTH:

Z Press or Shoulder Press

3 x 8

CONDITIONING:

With a Partner

Five Rounds for Time…

400M Run (Partners Run 200M together)

30 Wallballs (20/14)

30 Box Jumps (24/20)

CORE/MOBILITY:

1 Min Downward Dog

1 Min Scorpion

Gwen

You must have your Benchmark Month Tracker signed at the end of class by your coach! No forms may be signed retroactively.

 

STRENGH:

Back Squat

3 x 10

CONDITIONING:

”Gwen”

For Weight

15-12-9

Touch and go Clean and Jerks. Rest as needed between sets. Use the same weight for all sets. Score is weight used.

CORE/MOBILITY:

30 Candlesticks

1 Min Child’s Pose

1 Min Straddle

30 Candlesticks

 

Labor Day

Gym opens at 9:30AM for 10AM class! All other classes are canceled.

We will have TWO workouts for you to choose from! Do one, the other or BOTH!

In House

The gym is closed today for our 2nd Annual In House competition!

Doors open at 8am.

Briefing at 8:30am.

Heats at 9am.

Food Truck will be on site from 11:30am to 1pm!