(405) 463-XFIT

Pride Rock

Grunt Work

30 Min AMRAP

1 Min Barbell Front Rack Hold (155/105)

:30 Bar Hang

16 Burpee Box Step Overs w/ DB’s (20 inch box)

Adjust weight on holds so you can hold a full minute. Pick weight for DB’s that keeps you moving.

Ouch

STRENGTH:

20 Min to Find 1RM

Bench Press

CONDITIONING:

10 Min Time Cap

1 Clean and Jerk (155/105)

2 Wallballs (20/14)

2 Clean and Jerks

4 Wallballs

3 Clean and Jerks

6 Wallballs

4 Clean and Jerks

8 Wallballs

STIMULUS: pick a weight you can maintain for manageable singles on Clean and Jerks.

Continue pattern until 10 min is over

CORE/MOBILITY:

30 Candlesticks

1 Min Saddle Stretch

1 Min Scorpion

Fashion Show

STRENGTH:

20 Min To find 1RM Front Squat

CONDITIONING:

500M Row

2 Rounds of Cindy

(5 Pull Ups, 10 Push Ups, 15 Air Squats)

400M Run

2 Round of Cindy

CORE/MOBILITY:

3 x :20 Superman Hold

1 Min Straddle

1 Min Child’s Pose

Literally Marshmallows

Olympic Lifting 9:30AM

Good Morning

5 x 5

Squat Clean (Touch and Go)

5 x 3

CONDITIONING:

100 Thrusters (95/65)

Every time you put your barbell down, Run 400M.

Totally Princesses

STRENGTH:

Hang Squat Snatch

6 x 2

CONDITIONING:

21-15-9

Wallballs (20/14)

Devil’s Press (40/25)

CORE/MOBILITY:

1 Min Scorpion

1 Min Saddle

200 Flutter Kicks

Vava Voom

STRENGTH:

Back Squat

EMOM For 10 Min

2 Reps

CONDITIONING:

15 Min Time Cap

100 Pull Ups

1500M Row

The row is for Time. Pull ups may be done before, after or split before and after. You will have two scores. 1. Your row time 2. Total time to complete all Pull Ups and row.

CORE/MOBILITY:

1 Min Half Saddle

1 Min Child’s Pose

5 Turkish Get Ups Each Arm

Grunt Work

CONDITIONING:

Complete in Any Order

100 Box Jumps or Steps (24/20)

400M Barbell Walk

100 Walking Lunge Steps

100 Ab Mat Sit Ups

200M Barbell Walk

100 Slam Balls

You may choose your order, but all reps much be completed before moving onto another movement. Barbells can be loaded to any weight. You may walk Front Rack, Back Rack or overhead. The weight should keep you constantly moving with minimal breaks.

Claws

STRENGTH:

Thruster

5 x 2

CONDITIONING:

EMOM for 14 Min

Odd: 100M Sprint

Even: 16 Single Arm Russian KB swings (8 Left / 8 Right)

STIMULUS: Sprint means SPRINT! Swing unbroken.

CORE/MOBILITY:

1 Min Downward Dog

Accumulate 1 to 2 Min L Hang

1 Min Pigeon Pose

Tove Lo

STRENGTH:

Bench Press

4 x 6

Banded Pull Aparts

3 x 15

CONDITIONING:

Seven Rounds for Time

1 Snatch (165/115)

3 Bar Muscle Ups ( 6 Strict Pull Ups)

5 Bar Facing Burpees

CORE/MOBILITY:

1 Min Puppy Pose

25 V Ups

1 Min Twisted Cross

Bongo

OLYMPIC LIFTING:

Sots Press

5 x 5

Three Position Snatch

7 x 1

CONDITIONING:

100 Back Squats (135/95) from floor

Every Two Minutes

5 Burpee Pull Ups

10 Push Press (40/25)