(405) 463-XFIT

Rascal

STRENGTH:

Snatch Pull 3 x 3

Snatch 3 x 2

CONDITIONING:

15 Min Time Cap

Five Rounds for Time….

50 Ft Plate Push (25/15)

10 Burpees

50 Ft Overhead Plate Walk (25/15)

10 Burpees

CORE/MOBILITY:

:30 Thread the Needle

1 Min Child’s Pose

Billy Ocean

STRENGTH:

Front Squat

3 x 5

Banded Pull Aparts

3 x 15

CONDITIONING:

Three Rounds for Time…

400M run

7 Ring Muscle Ups (14 C2B)

14 Box Jump Overs (24/20)

STIMULUS: scale muscle ups so you can move quickly through workout. Jumping Muscle Ups are also a great sub today. Push pace on Box Jump Overs!

CORE/MOBILITY:

1 Min Puppy Pose

2 x :30 Hip Bridge Hold

1 Min Lying Side Twist

Toe Jam

STRENGTH:

Clean Pull 3 x 2

Power Clean 3 x 3

CONDITIONING:

15 Min AMRAP

With A Partner You Go I Go Rounds

150M Row

10 Wallballs (20/14)

10 Alt DB Snatch (40/25)

STIMULUS: Each round should be treated like a sprint.

CORE/MOBILITY:

200 Flutter Kicks

1 Min Pigeon Pose

Hot Zone

STRENGTH:

Snatch Complex

Two sets. Add weight from last week.

Romanian Deadlift

5 x 3

CONDITIONING:

Four Rounds for Time

50 Double Unders

25 Ab Mat Sit Ups

10 Shoulder Press (75/55)

CORE/MOBILITY:

1 Min Upward Dog

:30 Bowler Stretch

Murph

Join us at 10AM for Murph. Cookout to follow. Bring a side and/or drinks.

For Time….

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Wear a vest if you have one.

Scaling options will be provided!

Kickin

Olympic Lifting 9:30AM

Snatch Complex x 2

Ten Working Sets

1 Snatch + 1 Overhead Squat

CONDITIONING:

Four Rounds for Time…

40 Calorie Row

75 Double Unders

25 KB Swings (53/35)

Yellow Horse

STRENGTH:

Hang Squat Clean

5 x 3

CONDITIONING:

For Time

10-8-6-4-2

Bar Muscle Ups

DB Thruster (50/30)

100M run after each round

STIMULUS: challenge your skill work! Thrusters unbroken if possible.

CORE/MOBILITY:

40 Hollow Rocks

1 Min Straddle

1 Min Downward Dog

Dumb Robot

STRENGTH:

Snatch Grip Behind Neck Push Press

3 x 5

DB Box Step Up

4 x 6 each leg

CONDITIONING:

21-15-9

Overhead Squat (115/75)

Pull Up

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Puppy Pose

Coloring Daddy

STRENGTH:

Front Squat

4 x 3

Accumulate 40 Perfect Pushups

CONDITIONING:

Three Rounds with a Partner

400M Run (partners run together)

35 Deadlifts (225/155)

One partner working at a time on deadlifts. Both partners must be back from Run you can begin lifting.

CORE/MOBILITY:

Side Plank 2 x :30 each side

1 Min Forward Fold

1 Min Butterfly

Radar

STRENGTH:

Snatch Pull

4 x 2

Power Snatch

3 x 3

Banded Pull Apart

3 x 15

CONDITIONING:

Four Rounds for Time….

30/20 Calorie Row

15 Russian KB Swings (70/53)

10 KB Goblet Squats (70/53)

CORE/MOBILITY:

30 Candlesticks

1 Min Pigeon Pose

1 Min Child’s Pose