(405) 463-XFIT

Brandy Ice

Olympic Lifting:

Behind the Neck Jerk

3 x 3

Three Position Snatch

5 x 2

CONDITIONING:

Ten Rounds for Time…

200M Run

10 Bar Facing Burpees

10 Overhead Squats (95/65)

It’s A Cluster

STRENGTH:

EMOM for 8 Min

5 Thrusters

CONDITIONING:

12 Min AMRAP

8 Toes to Bar

10 Single Arm DB Hang Clean and Jerks (50/35)

14/12 Calorie Row

STIMULUS: Move fast between movements! DB work can be switched between sides any way you like.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Frog

40 Candlesticks

Achilles Heel

STRENGTH:

EMOM for 8 Min

4 Hang Power Cleans

CONDITIONING:

Five Rounds for Time…

200M Run

12 DB Squats (40/25)

30 Double Unders

STIMULUS: Squats should be unbroken. Don’t put the DB’s down!

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Thread the Needle

Side Plank accumulate 90 seconds each side

It Came With Da Frame

Grunt Work Day!

Three Rounds for Time…

800M KB Run

30 Wallballs

30 Burpees

*pick your KB weight. You can run with the KB any way you like.

CORE WORK:

3 Min Superman Hold

The Crane

STRENGTH:

Front Squat

4 x 10

CONDITIONING:

For Time….

1000M Row

100 Ab Mat Sit Ups

200 Ft Handstand Walk (400 Ft Bear Crawl)

STIMULUS: No pacing! Move as fast as you can on Row and Sit Ups.

CORE/MOBILITY:

1 Min Upward Dog

20 Single Leg Hip Bridge Raise (each leg)

1 Min Scorpion

El Paso

STRENGTH:

EMOM for 8 Min

3 Shoulder to Overhead (Push Press or Jerk)

CONDITIONING:

10 Rounds for Time

1 Squat Snatch @ 85%

20 Lateral Jumps over Bar (R/L = 2)

Rest :20 Between Rounds

STIMULUS: Snatch should be heavy! Missed are expected. You must hit a good rep before moving to the Jumps. Jumps should elevate your heart rate with a brief recovery.

CORE/MOBILITY:

50 Hollow Rocks with Barbell

:30 PVC Behind Back

1 Min Puppy Pose

Too Much

Olympic Lifting:

Deficit Clean Pull

5 x 2

EMOM for 12 Min

Squat Clean + Hang Squat Clean

CONDITIONING:

For Time…

100 Double Unders

80 Wallballs (20/14)

600M Run

40 KB Walking Lunges (R/L = 1)

20 Burpee Muscle Ups (Burpee Pull Ups x 2)

Hiccup

STRENGTH:

EMOM for 8 Min

5 Touch and Go Snatch (Power or Squat)

CONDITIONING:

12 Min AMRAP

10 Calorie Row

5 Shoulder to Overhead (185/125)

CORE/MOBILITY:

10 Wall Slides

1 Min Thread the Needle

1 Min Downward Dog

2 Min Hip Bridge Hold

Lock and Key

STRENGTH:

20 Min Sled/Prowler Work

Work through 50Ft of heavy pulls and pushes. Alternate movements and positions.

CONDITIONING:

Four Rounds

3 Min AMRAP

50 Double Unders

15 Chest to Bar Pull Ups

5 Deadlifts (275/185)

1 Min Rest Between AMRAPs

Start each AMRAP where you ended the one before. Score is total rounds accumulated during all four AMRAPs.

CORE/MOBILITY:

1 Min Forward Fold

1 Min Puppy Pose

40 Candlesticks

The Bear Complex

Five Working Sets:

Seven Reps of Complex Unbroken

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

*No resting or resetting on the ground. Reps must be touch and go. You may pause in any Hold as long as needed.