(405) 463-XFIT

Fancy Pants

STRENGTH:

EMOM for 10 Min

Power Clean + Hang Power Clean

CONDITIONING:

Three Rounds for Time…

20 Walking Lunges

30 Wallballs (20/14)

40 Double Unders

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Butterfly

Pepperoni

STRENGTH:

Deadlift

5-4-3-2-1

CONDITIONING:

With a Partner

Two Rounds for Reps one partner working at a time.

2 Min Cals On Bike

2 Min Rope Climb

2 Min Box Jumps

2 Min Push Ups

2 Min 200M run (run together)

CORE/MOBILITY:

50 Ab Mat Sit Ups

1 Min Downward Dog

1 Min Twisted Cross

Dance Dance

SKILL:

20 Min Handstand Work

CONDITIONING:

12 Min AMRAP

15 Calorie Row

8 Snatches (155/105)

*Power or squat

Stimulus: snatches should be moderately heavy singles if scaling.

CORE/MOBILITY:

50 Russian Twists

1 Min Lying Side Twist

1 Min Thread the Needle

50 Russian Twists

Dragon Eyes

STRENGTH:

Back Squat

4 x 6 (same weight all sets)

Seated DB Shoulder Press

4 x 8

CONDITIONING:

Five Rounds for Time

9 DB Deadlifts (50/30)

5 DB Squat Cleans (50/30)

3 DB Thrusters (50/30)

100M Run

STIMULUS: Goal is DB’s unbroken. Run is fast, not paced for recovery.

CORE/MOBILITY:

1 Min Forward Fold

1 Min Puppy Pose

Tomahawk

Olympic Lifting at 9:30AM

CONDITIONING:

Five Rounds for Time

20 Pull Ups

20 Push Press (50/30)

20 Burpee

50 Double Unders

Shrug

STRENGTH:

Bent Over Barbell Rows

5 x 6

Heavy Sled Walks

5 x 50 Ft

CONDITIONING:

2K row for time

Rest 2 minutes

Easy 500M Recovery Row

CORE/MOBILITY:

1 Min Straddle

1 Min Child’s Pose

Cat and Cow

Ride Along

STRENGTH:

Shoulder Press

6-5-4-3-2-1

Barbell Curl

4 x 8

CONDITIONING:

Six x 2 Min AMRAP’s

4 Squat Cleans (155/105)

8 Russian KB Swings (as heavy as possible unbroken)

Max Rep Box Jumps (24/20) in remaining time.

:30 Rest between rounds. Score is total Box Jump Reps.

STIMULUS: Not many breaks. Push your pace on Movements. If able, hold on to the barbell for Reps!

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Downward Dog

100 Flutter Kicks

Flesh Wound

STRENGTH:

Romanian Deadlift

5 x 5

Side Planks

4 x :20 each side

CONDITIONING:

With a Partner for Time

75 Wallballs (20/14)

30 Synchronized Walking Lunges

50 Wallballs (20/14)

30 Synchronized Walking Lunges

25 Wallballs (20/14)

30 Synchronized Walking Lunges

*Wallballs may be split anyway working one at a time. Lunges are performed together at the same time, each partner doing 30 total reps each round.

CORE/MOBILITY:

2 Mins Legs On Wall

1 Min Pigeon

Sweat It Out

STRENGTH:

Back Squat

10-8-6-4-2-1

Begin with a challenging set of 10. Build weight each set until you reach a heavy single for the day.

CONDITIONING:

15 Min Time Cap

400M KB Farmers Carry (53/35)

Then in remaining time

AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

CORE/MOBILITY:

1 Min Child’s Pose

15 Candlesticks

1 Min Frog

15 Candlesticks

Patriot

STRENGTH:

Hang Power Clean

6 x 3

Single Arm DB/KB Sots Press

4 x 5 each arm (for quality)

CONDITIONING:

Three Rounds for Time…

400M Run

7 Ring Muscle Ups (7 Strict Pull Ups)

14 Deadlifts (225/155)

21 Double Unders

STIMULUS: This should be a mover. Scale muscle up to maintain 5 minutes or < total round time.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Half Saddle