(405) 463-XFIT

Pool Water

Thursday Night Throwdown at 7:30PM tonight!!

STRENGTH:

EMOM for 8 Mon

1 Snatch + 2 Hang Snatch (Power or Squat)

CONDITIONING:

Three Rounds for Time…

40 Calorie Row

30 DB Walking Lunge (50/35)

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Puppy Pose

30 Candlesticks

Now You See Me

We have closed due to road conditions for our afternoon classes today. We apologize for any inconvenience!

STRENGTH:

Front Squat

7 x 2

CONDITIONING:

With a Partner (split reps anyway you want)

65 Hang Power Cleans (95/65)

65 KB Swings (53/35)

16 Syncro Burpees (perform together)

500M Row (split anyway you want)

65 Chest to Bar Pull Ups

65 Alt Pistols

16 Syncro Burpee

500M Row

65 Push Ups

15 Min Time Cap

STIMULUS: Fun.

CORE/MOBILITY:

200 Flutter Kicks

1 Min Straddle

1 Min Thread the Needle

Hot Stuff

STRENGTH:

Push Press 5 x 3

Weighted Hip Bridge 4 x 10

CONDITIONING:

21-15-9

Overhead Squat (135/95)

Toes to Bar

STIMULUS: Moderate weight OHS. 21 in 4 or less sets (5 reps at a time)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Samson Stretch

Bypass

STRENGTH:

Deadlift 4 x 4

Turkish Get Up 3 x 2 each arm

CONDITIONING:

Four Rounds for Time…

400M Run

12 Power Cleans (185/125)

12 Bar Facing Burpees

Round 2: 9/9 Reps

Round 3: 6/6 Reps

Round 4: 3/3 Reps

STIMULUS:

Heavy singles in Cleans, 75% on run.

CORE/MOBILITY:

1 Min Runners Stretch

1 Min Twisted Cross

19.1

Doors open at 8:30AM. Heats begin at 9AM.

CONDITIONING:

15 Min AMRAP

19 Wallballs (20/14)

19 Calorie Row

Gorilla

STRENGTH:

Overhead Squat

5 x 2

CONDITIONING:

8 Min AMRAP

10 Alt DB Snatch (50/35)

10 Pull Ups

20 Russian Medball Twists

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

Rainbow Chip

Thursday Night Throwdown starts at 7:30PM tonight! Bring food, drinks, family and some spirit! Cheer on our three athletes that are taking on 19.1 together!

STRENGTH:

Push Press

4 x 4

CONDITIONING:

Five Rounds for Time

7 Front Squats (165/115) – from floor

35 Double Undera

7 Handstand Push Ups (2 Wall Climbs)

STIMULUS: Heavy front Squat. Complete in one or two sets.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Downward Dog

Off Your Rocker

STRENGTH;

Reverse Lunge

4 x 12

CONDITIONING:

12 Min AMRAP with a Partner

You Go I Go Per Movement

100Ft KB Farmers Carry (53/35)

10 KB Deadlifts (53/35)

10 KB Swings (53/35)

CORE/MOBILITY:

:30 Cat/Cow

1 Min Forward Fold

30 Candlesticks

Boo

STRENGTH:

10 Min EMOM

1 Power Clean + 1 Hang Power Clean

CONDITIONING:

20 Min Cap

Death my 10 M Run (30 feet)

Min 1: 10M Run

Min 2: 10M Run x 2 (down and back)

Min 3: 10M Run x 3 (down, back, down)

*touch floor past cone on each turnaround

Continue until you miss the minute. If you do, complete 6 burpees each minute until 20 Min is reached.

CORE/MOBILITY:

1 Min Straddle

1 Min Runners Stretch

50 Hollow Rocks

Cliff Diving

STRENGTH:

Back Squat

5 x 4

CONDITIONING:

For Time:

50/40 Calorie Row

40 Wallballs (20/14)

30 Toes to Bar

20 DB Thrusters (40/25)

10 Bar Muscle Ups (10 C2B + 10 Push Ups)

CORE/MOBILITY:

2 Min Plank Hold (add plate to back if able)

1 Min Upward Dog

1 Min Pigeon