(405) 463-XFIT

Boom

STRENGTH:

Bench Press

4 x 10 moderate light weight

CONDITIONING:

Four Rounds for Completion

100M Sled Pull (45/25)

100M Overhead Barbell Walk (45/35)

100M Run

Use today as recovery or prep for 19.5. Don’t be a hero. Your body will thank you.

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Puppy Pose

The Right Stuff

STRENGTH:

EMOM for 8 Min

3 Push Press

CONDITIONING:

For Time…

800M Run

50 KB Swings (53/35) (American)

500M Row

50 Ab Mat Sit Ups

STIMULUS: Treat the run and row as sprints!

CORE/MOBILITY:

1 Min Downward

1 Min Upward Dog

Sundance

STRENGTH:

Deadlift

5 x 3

Banded Pull Apart

3 x 20

CONDITIONING:

12 Min AMRAP with Partner (Alternating Rounds)

5 DB Power Cleans (50/30)

10 DB Reverse Step Lunge (50/30) (both db’s racked on shoulders)

*Partner must hold plank while other partner is working.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Straddle

Tight Hat

STRENGTH:

EMOM for 8 Min

2 Clean and Jerks (reset each rep)

CONDITIONING:

3 x 3 Min AMRAP (1 Min Rest between)

8 Bar Facing Burpees

6 Handstand Push Ups

4 Front Squats (165/115)

*Start where you left off each AMRAP.

CORE/MOBILITY:

:30 Thread the Needle

1 Min Pigeon Pose

30 Barbell Sit Ups

Sweet Spot

STRENGTH:

Back Squat

4 x 8

DB Curl

4 x 8

CONDITIONING:

Three Rounds for Time…

6 Ring Muscle Ups (12 Strict Pull Ups)

18 Push Ups

400M Run

STIMULUS: This is a good day to practice! Pick a good variation of the Strict Pull Up if scaling that keeps the movement tough!

CORE/MOBILITY:

:30 Biceps on Post

:30 Dolf Stretch

1 Min Downward Dog

30 V Ups

Mirror Ball

STRENGTH:

Good Morning

4 x 8

Barbell Hip Bridge

4 x 8

CONDITIONING:

Three Rounds for Time…

500M row

50 Double Unders

30 Ab Mat Sit Ups

STIMULUS: Just keep moving!!

CORE/MOBILITY:

1 Min Saddle Side Stretch (each leg)

1 Min Downward Dog

Bicycle

STRENGTH:

Front Squat

4 x 8

CONDITIONING:

Five Rounds for Time…

15 KB Swings (70/53)

50 Ft Right Arm Farmers Carry

50 Ft Left Arm Farmers Carry

CORE/MOBILITY:

:30 x 2 Side Plank each side

1 Min Frog Stretch

1 Min Upward Dog

Hot Date

STRENGTH:

5 x 12 Banded Lat Pullups

5 x 10 Barbell Hollow Rocks

5 x 10 Banded Pull Through

CONDITIONING:

12 Min AMRAP with Partner

You Go I Go Rounds

10/8 Calorie Row

5 Shoulder to Overhead (185/125)

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Child’s Pose

Wood Floor

STRENGTH:

Deadlift

5 x 3

Single Leg Hip Bridge

3 x 10 each leg

CONDITIONING:

For Time….

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

Overhead Squat (115/75)

Bar Facing Burpee

STIMULUS: Minimal breaks on OHS. Goal is unbroken reps.

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Twisted Cross

Night Fury

STRENGTH:

Snatch

EMOM for 8 Min 2 Reps

Then

4 x 8 Single Arm Bent Over Row

CONDITIONING:

10 Min AMRAP

8 Right Arm DB Thruster (40/25)

8 Left Arm DB Thruster (40/25)

4 Ring Muscle Ups (8 Chest to Bar Pull Ups

CORE/MOBILITY:

1 Min Puppy Pose

100 Flutter Kicks

1 Min Pigeon Pose

100 Flutter Kicks