(405) 463-XFIT

Put A Fork In It

STRENGTH:

Heavy Sled March

6 x 50ft

Barbell Curl

4 x 8

CONDITIONING:

Every 3 Min for 12 Min

12 Chest to Bar Pull Ups

12 DB Thrusters (50/35)

12 Burpees

Rest remainder of 3 min

STIMULUS: Each 3 Min round is a sprint. Scale reps or weight to finish under the 3 min cap, but do not scale to finish each round faster than 2 min.

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Butterfly

200 Flutter Kicks

Sundown

STRENGTH:

Overhead Squat

5 x 5

CONDITIONING:

EMOM for 15 Min

Min 1: 100M Sprint

Min 2: 5 Deadlifts (315/205)

Min 3: 15 Push Ups

STIMULUS: Sprint! Scale push ups to finish the same number each round.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Runner’s Stretch

50 Russian Twists

Checkered

Olympic Lifting at 9:30AM

CONDITIONING:

200M KB Farmers Carry

200M Run

20 DB Alt Snatch (50/35)

200M KB Farmers Carry

200M Run

20 Double KB Hang Clean and Jerks

200M Farmers Carry

200M Run

20 DB Squats (50/35)

200M KB Farmers Carry

200M Run

20 KB Deadlifts

Swifty

STRENGTH:

Deadlift

5 x 2

Use 85% (ish) of your 1 rep from last week. Treat each rep like a single. Two reps, then a good rest break.

CONDITIONING:

For Time…

1 Mile Run

3 Rope Climbs

20 Power Cleans (155/105)

STIMULUS: Keep the mile at a solid 80% effort. Cleans should be singles if scaling weight.

CORE/MOBILITY:

1 Min Straddle

1 Min Twisted Cross

50 Hollow Rocks

Wild Thing

STRENGTH:

Push Press

5 x 5

50 Ft DB Walking Lunge

4 x 50 Ft

CONDITIONING:

10 Min Time Cap

Three Rounds for Time

50 Air Squats

50 Ab Mat Sit Ups

Then in remaining time…

Find max weight Thruster from the floor

*Two score. Time and weight.

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Upward Dog

Yawn Fest

STRENGTH:

EMOM for 10 Min

2 Power Snatch

CONDITIONING:

With a Partner…

150 Double Unders

40 Knees to Elbow

100 Double Unders

30 Knees to Elbow

50 Double Unders

20 Knees to Elbow

200Ft Handstand Walk (10 Wall Climbs)

One person working at a time

CORE/MOBILITY:

1 Min Upward Dog

1 Min Downward Dog

Hypnotic

SKILL:

Rope Climb Practice

20 Min

CONDITIONING:

For Time…

1000M Row

20 Squat Cleans (155/105)

20 Burpees

20 Handstand Push Ups

STIMULUS: The Row is not a warm up! Keep the row around 80%. If scaling the weight in the cleans, pick a weight for moderate singles.

CORE/MOBILITY:

1 Min Pigeon Pose

15 Hip Bridge

1 Min Child’s Pose

15 Hip Bridge

Minion

STRENGTH:

Front Squat

4 x 6 same weight across the board

DB Bench Supported Row

4 x 8

CONDITIONING:

15 Min Time Cap

Three Rounds for Time…

400M Run

15 KB Swings (70/53)

7 Ring Muscle Ups

STIMULUS: Think of this as Helen, but with some tougher elements. 5 min per round max. Adjust accordingly.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Runner’s Stretch

Straight Lines

Olympic Lifting at 9:30AM

CONDITIONING:

Three Rounds for Time…

15 Shoulder to Overhead (135/95)

15 Front Squats (135/95)

30 Push Ups

800M Run

Stair Slide

STRENGTH:

Thruster (from Rack)

6 x 2

Banded Pull Through

4 x 15

CONDITIONING:

EMOM for 12 Min

Odd: 3 to 7 Bar Muscle Ups (10 Strict Pull Ups)

Even: 20 Slam Balls at Heavy as Possible

STIMULUS: Choose a Bar Muscle Up number that challenges you each minute.

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Saddle

50 Hollow Rocks