(405) 463-XFIT

Crashing

Olympic Lifting at 9:30AM

CONDITIONING:

10 Rounds for Time…

2 Wall Climbs

6 DB Right Arm Power Cleans (50/35)

6 DB Left Arm Power Cleans (50/35)

10 Burpees to Target

Hotel California

STRENGTH:

EMOM for 10 Min

2 Thrusters from Rack

CONDITIONING:

Three Rounds for Time…

200Ft DB Farmers Carry (50/30)

50 Ft DB Walking Lunge (50/30)

15 DB Push Press (50/30)

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Pigeon pose

Tomorrowland

STRENGTH:

Deadlift

6 x 3

Strict Pull Ups – Accumulate 20 Reps

CONDITIONING:

EMOM for 14 Min:

Odd: 5/3 Bar or Ring Muscle Ups

Even: 7 Touch and Go Power Snatch (115/75)

STIMULUS: Today’s focus is stringing Reps together or accumulating high skill reps (Muscle Ups) quickly! Adjust weight on snatch so you can maintain touch and go!

CORE/MOBILITY:

1 Min Puppy Pose

200 Flutter Kicks with Barbell Overhead

1 Min Twisted Cross

Antman

STRENGTH:

Reverse Lunge

4 x 12

CONDITIONING:

Three Rounds for Time with a Partner…

50 Wallballs (20/14)

50 Power Cleans (95/65)

Split reps anyway you like, one partner working at a time.

CORE/MOBILITY:

1 Min Straddle

50 Russian Medball Twists

1 Min Pigeon Pose

50 Russian Medball Twists

Goose

STRENGTH:

Push Press

4 x 4

Banded Pull Through

4 x 15

CONDITIONING:

15 Min Time Cap

400M Run

50 Pull Ups

50 Burpees

500M Row

CORE/MOBILITY:

1 Min Child’s Pose

1 Scorpion

2 Min Plank Hold

Butterbeer

STRENGTH:

Front Squat

5 x 5

Bent Over DB Single Arm Row

4 x 8 each side

CONDITIONING:

8 Min AMRAP

40 Double Unders

8 Overhead Squats (135/95)

STIMULUS: Challenge the OHS weight. If you can do it in two sets, use that weight.

CORE/MOBILITY:

Partner Glute Ham Raise 3 x 10

1 Min Half Straddle

1 Min Frog

Jet Plane

Olympic Lifting at 9:30AM

CONDITIONING:

Five Rounds for Time

20 Pull Ups

20 Shoulder to Overhead (115/75)

20 Air Squats

20 KB Sumo Deadlift High Pull (53/35)

Velvet

STRENGTH:

Deadlift

6 x 3

DB Hammer Curl

4 x 8 each arm

CONDITIONING:

Three Rounds for Reps/Work

1 Min Rope Climbs

1 Min Box Jump Overs (24/20)

1 Min Push Ups

1 Min Russian KB Swings (53/35)

1 Min Bike/Row

CORE/MOBILITY:

2 x :30 Side Plank

1 Min Straddle

1 Min Puppy Pose

Head Bang

STRENGTH:

Reverse Lunge

4 x 12 (6 each leg)

Banded Pull Aparts 4 x 20

CONDITIONING:

Five Rounds for Time…

50 Ft Handstand Walk (1 Min Handstand Hold)

21 Toes to Bar

CORE/MOBILITY:

1 Min Child’s Pose

:30 Thread the Needle

1 Min Saddle

Frozen

STRENGTH:

EMOM for 10 Min

2 Power Cleans + 1 Jerk

CONDITIONING:

Five Rounds for Time with a Partner

100Ft KB Farmer’s Carry (53/35)

30 Burpees

30 KB Single Arm Overhead Squat (53/35)

*Each partner walks 100ft (you go I go). All other reps may be split between partners, one working at a time.

CORE/MOBILITY:

1 Min Lying Side Twist

50 Ab Mat Sit Ups

1 Min Downward Dog