(405) 463-XFIT

Do Or Die

Olympic Lifting 9:30AM

Three Position Snatch

5 x 2

EMOM for 10 Min

Snatch 1 Rep

CONDITIONING:

Five Rounds for Time…

400M Run

25 Air Squats

25 KB Swings (70/53)

Hot Shot

STRENGTH:

Z Press (seated Barbell Press)

6 x 4

CONDITIONING:

Six Rounds for Time…

250M Row

4 Ring Muscle Ups or 12 Toes to Bar

STIMULUS: this is a sprint! If you have muscle ups, do them. If you don’t, Toes to Bar!

CORE/MOBILITY:

2 x :30 Side Plank

1 Min Forward Fold

:30 Dolf Stretch

Fenced In

STRENGTH:

Back Squat

10-8-6-4-2-1

CONDITIONING:

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

Shoulder to Overhead (135/95)

Med Ball Sit Ups

Push Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Upward Dog

Dante’s Peak

STRENGTH:

Thruster

5 x 6

CONDITIONING:

For Time…

21-15-9

Deadlifts (205/135)

Bar Facing Burpees

Rest 1 Min

35 Pull Ups

CORE/MOBILITY:

1 Min Half Straddle

1 Min Puppy Pose

30 Barbell Sit Ups

Water World

STRENGTH:

Floor Press

5 x 5

Banded Good Morning

4 x 15

CONDITIONING:

15 Min Time Cap

Four Rounds for Time…

10 Strict Handstand Push Ups

5 Hang Squat Cleans (165/115)

50 Double Unders

CORE/MOBILITY:

1 Min Downward Dog

:30 Bowler Stretch

Olympic Lifting Meet

Gym opens at 8:30AM for weigh in and warmup!

Women lift at 9:30AM. Men follow.

Each athlete will have three attempts at a max snatch and a max clean and Jerk. You pick the weight. Come have fun and see what happens!

All other classes are canceled. If you aren’t lifting, we invite you come watch and encourage other athletes!

Cheesecake

No classes Saturday! Olympic Lifting Meet begins with ladies lifting st 9:30AM. Men follow. Gym will open at 8:30AM for warm up and weigh in! Come lift!!!

STRENGTH:

Bent Over Row

4 x 6

Accumulate 30 Strict Pull Ups

CONDITIONING:

Five Rounds for Time…

20 KB swings (53/35)

50 Ft Walking Lunge

20 Air Squats

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Samson Stretch

Dynamo

STRENGTH:

Snatch Pull

2 x 2 @ 95% 1 x 2 @ 100%

Snatch

2 x 2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%

CONDITIONING:

For Time…

800M Run

10 Wall Climbs

30 DB Squats (50/30)

10 Wall Climbs

800M Run

20 Min Time Cap

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Straddle

Uptown Girl

STRENGTH:

Clean Pull

2 x 2 @ 95% (of clean max)

2 @ 100%

Clean

2 x 2 @ 65%, 2 @ 70%, 1 @ 75% , 1 @ 80%

CONDITIONING:

For Time

10 Rounds With a Partner (each person10)

You Go I Go Rounds

5 Devil’s Press (40/20)

10 Ab Mat Sit Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Upward Dog