(405) 463-XFIT

Cupcake

STRENGTH:

Deadlifts

7 x 2

CONDITIONING:

12 Min AMRAP

100Ft KB Farmer’s Carry

Shuttle Run (25ft and back, 50 ft and back)

10 Toes to Bar or 20 Ab Mat Sit Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Downward Dog

Burbs

STRENGTH:

Overhead Squat

10-8-6-4-2-1

CONDITIONING:

15 Min Time Cap

1000M Row

75 Wallballs (20/14)

50 Burpees

CORE/MOBILITY:

1 Min Couch Stretch

2 Min Plank Hold

1 Min Forward Fold

Grunt Work

CONDITIONING:

Five Rounds for Time…

400M Run

10 Tire Flips

200M Run

20 Box Step Ups (add weight if desired)

*Big tires will need to be shared or flipped back and forth between athletes as we don’t have enough for everyone! Have fun with it!

Mermaid Race

STRENGTH:

Back Squat

6 x 3

CONDITIONING:

For Time

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

Power Snatch (75/55)

Chest to Bar Pull Ups

STIMULUS: Snatch weight should be fast and manageable. Think something you can do for at least five at a time!

CORE/MOBILITY:

I Min Puppy Pose

1 Min Upward Dog

40 Single Leg V Ups

Bunk Bed

STRENGTH:

Power Clean

6 x 2 – Touch and Go!

CONDITIONING:

Five Rounds for Time…

200M Run

10 HSPU (Strict or Kipping)

10 KB Swings (53/35)

STIMULUS: Keep the 200’s fast and the Swings unbroken. Work a HSPU variation that challenges you.

CORE/MOBILITY:

30 Candlesticks

1 Min Twisted Cross

1 Min Butterfly

Fallout

Olympic Lifting

Three Position Clean

5 x 2

EMOM for 10 Min

1 Clean

CONDITIONING:

For Time

800M Run

25 Deadlifts (225/155)

400M Run

25 Bar Muscle Ups or 50 Pull Ups

400M Run

25 Stationary Front Rack Lunge (135/95)

800M Run

Rockabilly

No Gymnastics tonight. Gym closes at 5:30PM!

STRENGTH:

Thruster

5 x 4

CONDITIONING:

15 Min EMOM

Min 1: 50 Ft Handstand Walk or 3 Wall Climbs

Min 2: 25 Air Squats

Min 3: 10 DB Push Press (50/30)

CORE/MOBILITY:

1 Min Thread the Needle

100 Flutter Kicks

1 Min Downward Dog

Heat of the Summer

STRENGTH:

Overhead Squat

5 x 5

CONDITIONING:

Three Rounds for Time

20 Alt KB Snatch (53/35)

20 Toes to Bar

500M Row

CORE/MOBILITY:

:30 Dolf Stretch

1 Upward Dog

My Body

WORK:

Two Rounds for Completion

5 Min to Complete Heavy 600M Sled Pull

5 Min AMRAP 100M DBall Carry

5 Min Max Rep Burpees

Super Slick

STRENGTH:

Front Squat

6 x 3

CONDITIONING:

Three Rounds for Time

400M Run

50 Double Unders

25 Wallballs (20/14)

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Child’s Pose

50 Hollow Rocks