(405) 463-XFIT

Fyre

STRENGTH:

EMOM for 8 Mon

1 Power Snatch + 1 Squat Snatch

CONDITIONING:

21-15-9

Deadlifts (225/155)

Toes to Bar

Handstand Push Ups

CORE/MOBILITY:

:30 Side Plank x 2

1 Min Hurdler

:30 Thread the Needle

Seventh Inning Stretch

STRENGTH:

4 Working Sets

2 Strict Press + 6 Back Squats

CONDITIONING:

With a Partner You Go I Go Rounds

14 Min AMRAP

8/6 Calorie Row

4 Power Cleans (185/125)

*Pick a weight you can move through fast, heavy singles if scaling weight.

CORE/MOBILITY:

1 Min Pigeon Pose

100 Flutter Kicks

1 Min Forward Fold

Recycled

STRENGTH:

EMOM for 8 Min

2 Deadlifts + 1 Hang Squat Clean + 1 Squat

CONDITIONING:

Two Rounds for Time…

50 Wallballs (20/14)

50 Double Unders

10 Ring Muscle Ups (10 Chest to Bar + 10 Push Ups)

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Straddle

Don’t Hold the Wall

STRENGTH:

Five Working Sets

1 Push Press + 2 Jerks

CONDITIONING:

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

Alt DB Snatch (70/50)

Burpees

*reps are total snatch reps between right and left arm, not on both sides.

STIMULUS: Just move fast.

CORE/MOBILITY:

10 Wall Slides

1 Min Puppy Pose

50 Hollow Rocks

Big Ben

The gym is open from 7:45AM to 12PM for the Big Ben Poker Run. All other classes are cancelled. Come support the Hymer family.

10 Min AMRAP

2-4-6-8-10-12….

Toes to Bar

Row for Calories

Box Jumps (24/20)

Unicorn

STRENGTH:

EMOM for 10 Min

1 Clean + 1 Clean and Jerk

CONDITIONING:

AMRAP In 6 Min

2 Hang Power Cleans (165/115)

4 Back Squats (165/115)

6 Handstand Push Ups

No rack. Take Bar to your back after the clean.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Butterfly

30 Hollow Rocks

Jungle

STRENGTH:

EMOM for 8 Min

1 Power Snatch + 1 Squat Snatch

CONDITIONING:

EMOM for 10 Min

21 Double Unders

7 Power Snatches (75/55)

Complete both movements within the minute.

STIMULUS: Complete a challenging amount of work each minute.

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Downward Dog

Seized

STRENGTH:

Five Working Sets

3 Strict Press + 2 Thrusters

CONDITIONING:

With a Partner You Go I Go Rounds

14 Min AMRAP

1 Wall Climb

5 Box Jump Overs

9 KB Deadlifts (53/35)

CORE/MOBILITY:

2 x 15 Weighted Hip Bridges

1 Min Pigeon Pose

:30 Thread the Needle

Zwiftness

STRENGTH:

8 Min EMOM

2 Deadlifts + 1 Hang Squat Clean + 1 Front Squat

CONDITIONING:

12 Min AMRAP

8 Toes to Bar

10 DB Hang Clean and Jerks (50/35)

14/12 Calorie Row

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

Flying V

STRENGTH:

Five Working sets

2 Push Press + 2 Jerks

CONDITIONING:

Four Rounds…

12 Push Ups

10 Alt Pistols (sub Jumping split Lunge)

4 Ring Muscle Ups (sub 12 Strict Pull Up)

Then…

800M Run

STIMULUS: Sprint 800M Run after body weight work is complete.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Seated Straddle

30 Candlesticks