(405) 463-XFIT

Catch Me

No 5:30PM or 6:30PM classes today.

STRENGTH:

EMOM for 10 Min

2 Jerks (from rack)

CONDITIONING:

15 Min Time Cap

Five Rounds for Time….

5 Squat Cleans (185/125)

7 Toes to Bar

9 Push Ups

then

500M Row

STIMULUS: If scaling, Cleans should be heavy, fast singles. Row is a sprint at the end.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Upward Dog

Anchors Away

STRENGTH:

EMOM for 12 Min

1 Squat Snatch

CONDITIONING:

For Time…

21-15-9

Overhead Squats (95/65)

Chest to Bar Pull Ups

Burpees

STIMULUS: OHS in three or less sets. Challenge yourself on Pull Ups.

CORE/MOBILITY:

1 Min Child’s Pose

15 V Ups

1 Min Straddle

15 V Ups

Presto

STRENGTH:

EMOM for 12 Min

2 Power Cleans

CONDITIONING:

Four Rounds for Time

20 Wallballs (20/14)

15 Push Ups

50 Double Unders

STIMULUS: Keep moving!

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Downward Dog

100 Flutter Kicks

12 Days of Christmas

Classes today at 5:45AM, 9AM and 11AM!

CONDITIONING:

Perform as the “12 Days of Christmas” Song. 1, 2-1, 3-2-1, 4-3-2-1, etc.

12 Clean and Jerks

11 Air Squats

10 Calorie Row

9 Wallballs

8 Alt DB Snatch

7 Toes to Bar

6 Alt Pistols

5 Burpees

4 DB Thrusters

3 Handstand Walks (10 Ft each)

2 Ring Muscle Ups

1 Snatch

Roaming

Olympic lifting at 9:30AM

CONDITIONING:

Four Rounds for Time…

800M Run

20 Alt DB Snatch (50/30)

40 Double Unders

20 Toes to Bar

Die Hard

STRENGTH:

DB Box Step Up 3 x 8 (each leg)

Bent Over Barbell Row 3 x 8

CONDITIONING:

10 Min AMRAP

10 Strict Handstand Push-ups

10 Snatch (135/95)

5 Muscle Ups

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Child’s Pose

Got Your Back

STRENGTH:

Deadlift

1 x 8 @ 75%

1 x 8 @ 85%

Front Squat

2 x 5 @ 70% – 75%

CONDITIONING:

Five Rounds for Time….

4 Power Cleans (205/135)

10 Bar Facing Burpees

20 Ab Mat Sit Ups

STIMULUS: Heavy, Fast clean singles

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

30 Candlesticks

Swirly

STRENGTH:

Bench Press

3 x 5 @ 75%

1 x 1 @ 90%

Accumulate 30 Strict Pull Ups

CONDITIONING:

With a Partner…

Three Rounds for Time…

750 M Row (Partner Front Rack Hold 135/95)

40 Wallballs (20/14)

100 Ft Handstand Walk (200Ft Bear Crawl)

One partner working at a time. Split reps anyway you want.

STIMULUS: Constant work back and forth between partners.

CORE/MOBILITY:

:30 Thread the Needle

1 Min Lying Side Twists