(405) 463-XFIT

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

Wannabe

STRENGTH:

Back Squat

3 @ 70 %

3 @ 75%

2 x 3 @ 80%

CONDITIONING:

Every 3 Min for 12 Min

250 M Row

12 Overhead Squats (95/65)

8 Bar Facing Burpees

If you miss the 3 Min mark continue as an AMRAP.

CORE/MOBILITY:

1 Min Pigeon Pose

100 Flutter Kicks

1 Min Child’s Pose

Overstep

STRENGTH:

Push Press

3 x 3

Jerk

3 x 1

It’s deload week! Today’s focus on strength is perfect form. If your form breaks, take the weight down!

CONDITIONING:

12 Min AMRAP

1 Front Squat (165/115)

10 Double Unders

4 Toes to Bar

2 Front Squats

20 Double Unders

8 Toes to Bar

3 Front Squats

30 Double Unders

12 Toes to Bar

And so on….

Follow pattern until time has expired! Squats are taken from the floor.

CORE/MOBILITY:

1 Min Upward Dog

1 Min Downward Dog

Little Bug

Olympic Lifting 9:30AM

Overhead Squat 5 x 2

EMOM for 12 Min Squat Clean

CONDITIONING:

For Time

2K Row

21 Cleans (135/95)

15 Thrusters (135/95)

1500M Row

15 Cleans (135/95)

12 Thrusters (135/95)

500M row

9 Cleans (135/95)

5 Thrusters (135/95)

The Avenger Initiative

STRENGTH:

Front Squat

3 x 5

Accumulate 5 Min of Plank Hold.

CONDITIONING:

For Time

1 Mile Run

50 Toes to Bar

100 Ft DB Walking Lunge (50/30) – two DB’s

CORE/MOBILITY:

1 Min Pigeon

1 Min Butterfly

Lemonade

STRENGTH:

Snatch Pull

3 x 2

Snatch

6 x 1

CONDITIONING:

12 Min AMRAP

100 Ft KB Farmer’s Carry (53/35)

8 Right Arm KB Russian Swings (53/35)

8 Left Arm KB Russian Swings (53/35)

8 KB Goblet Squats (53/35)

CORE/MOBILITY:

:30 Kneeling Forearm Stretch

1 Min Lying Side Twist

50 Ab Mat Sit Ups