(405) 463-XFIT

Cheers

Holiday Hooplah this Saturday at 7PM!

STRENGTH:

Deadlift

2 x 5 @ 75%

1 x 5 @ 80%

Hollow Rocks

3 x 20

CONDITIONING:

With a Partner You Go I Go Movements

10 Min AMRAP

10 V Ups

10 Russian KB Swings (70/53)

10 Alt Pistols (Jumping Split Lunge)

STIMULUS – Unbroken Sets with minimal rest.

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Upward Dog

Smug

STRENGTH:

Shoulder Press

4 x 8

Bent Over Barbell Row

4 x 8

Russian Medball Twists – 50 Reps

CONDITIONING:

Three Rounds for Time…

400M Run

10 Power Cleans (185/125)

15 Push Ups

STIMULUS: Moderetly heavy clean while fatigued from run. Consistent singles. Push the run.

CORE/MOBILITY:

1 Min Downward Dog

:30 Biceps On Post

Addicted

STRENGTH:

Back Squat

4 x 5 @ 70%

1 x 1 @ 85%

Single Leg DB Romanian Deadlift

4 x 6 each side

CONDITIONING:

For Time

1000M Row

50 Thrusters (45/35)

30 Pull Ups

STIMULUS: This should hurt. 🙂 Fast Row, big sets on thruster and get the Pull Ups done with what you have left.

CORE/MOBILITY:

1 Min Saddle Stretch

1 Min Twisted Cross

Like Whoa

Olympic Lifting at 9:30AM

CONDITIONING:

For Time…

1000M Row

50 KB Swings (53/35)

1000M Row

50 Burpees

1000M Row

50 Pull Up

1000M Row

50 KB Goblet Squats (53/35)

 

Freeze Warning

STRENGTH:

Shoulder Press

4 x 8

Banded Tricep Push Down

4 x 12

CONDITIONING:

For Time

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

Power Snatch (95/65)

Toes to Bar

STIMULUS: Fast Barbell cycling. Big sets.

CORE/MOBILITY:

1 Min Upward Dog

:30 Thread the Needle

Life

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STRENGTH:

Deadlift

3 x 5 @ 75%

Partner Glute Ham Raise

3 x 8

CONDITIONING:

12 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (70/53)

STIMULUS: Skill challenge and heavy swings.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Lying Side Twist

Fake Smile

STRENGTH:

Back Squat

5 x 5 @ 65%

1 x 1 @ 80%

Seated Banded Row

3 x 20

CONDITIONING:

For Time One Person Working at a Time…

75 Alt DB Snatch (50/30)

75 Burpees

75 Alt Jumping Split Lunge

800M Run (partners run together)

Partners Hold Plank while other partner works.

STIMULUS: Constant Work

CORE/MOBILITY:

50 Ab Mat Sit Ups

1 Min Forward Fold

1 Min Upward Dog

Stocking

STRENGTH:

Bench Press

5 x 5 @ 65%

1 x 1 @ 80%

Accumulate 30 Strict Pull Ups

CONDITIONING:

Five Rounds for Time

7 Clean and Jerks (155/105)

50 Double Unders

STIMULUS: Moderate weight, fast singles.

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Straddle

200 Flutter Kicks

Lego Friends

STRENGTH:

Front Squat 5 x 5

DB Fly 3 x 8

Candlesticks 3 x 8

CONDITIONING:

EMOM for 12 Min

Min 1: Calorie Row (12/8)

Min 2: 12 Box Jumps

STIMULUS: Sprint each round. All out efforts.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross