(405) 463-XFIT

Hollyman

It’s Athlete Appreciation Day! Stop by during gym hours for some treats and door prizes as a thank you for supporting us through the years!

OLYMPIC LIFTING:

Snatch Pulls

5 x 2

EMOM for 12 Min

Snatch + Hang Squat Snatch

CONDITIONING:

30 Rounds for Time…

5 Wallballs (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

Timothy Haskell

SKILL:

20 Minutes of Handstand Skill work (holds, Walking drills, walking)

CONDITIONING:

Four Rounds for Time…

18 Overhead Squats (115/85)

18 Toes to Bar

CORE/MOBILITY:

1 Min Upward Dog

1 Min Thread the Needle

Hitman

STRENGTH:

Strict Pull Ups

5 x 5

1 Min Plank Hold between sets

CONDITIONING:

Three Rounds for Time…

10 Back Squats (225/155)

400M Run

*As written, Rx’d is Barbell from the ground. Please only use what you can manage safely from the floor. If needed, you may use the rack!

CORE/MOBILITY:

1 Min Saddle

1 Min Straddle

Jack

TIME TRIAL:

800M Run

CONDITIONING

20 Min AMRAP

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

This may be performed alone or as a partner workout. Partners will complete the work as “you go I go” per Movement.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CORE/MOBILITY

2 Min Downward Dog

1 Min Scorpion

2 Min Hip Bridge Hold

Stephen Russell

STRENGTH:

Bench Press or Floor Press

4 x 8 (for speed)

CONDITIONING:

100 DB Squat Cleans (40/25)

At the top of each minute perform three Burpees. Burpees begin the workout.

This Firefighter Hero WOD is dedicated to Stephen Russell, FDNY, Engine 55, who was killed on September 11, 2001.

CORE/MOBILITY:

50 Hollow Rocks with Barbell

1 Min Pigeon Pose

1 Min Frog

Fran

It’s Benchmark Month! Make sure to get your tracker sheet from the front desk. Have your coach sign day you are in class. It is YOUR responsibility to keep up with the sheet and get it signed! If you make it to 19 of the 24 classes your earn the 2019 Benchmark Month shirt! Good luck!

STRENGTH:

Reverse Lunge

4 x 10

CONDITIONING:

21-15-9

Thrusters (95/65)

Pull Ups

Your goal is to keep your version under ten minutes.

CORE/MOBILITY:

1 Min Legs on Wall

1 Min Forward Fold

1 Min Puppy Pose

Squat a Ton and Run

Olympic Lifting

Clean Pull

4 x 3

Clean and Jerk

7 x 2

CONDITIONING:

Four Rounds for Time…

Squat One Ton

400M Run

Pick your rep/weight scheme

One ton=2240 lbs

225 lbs. = 10 reps

205 lbs. = 11 reps

185 lbs. = 12 reps

155 lbs. = 15 reps

135 lbs. = 17 reps

115 lbs. = 20 reps

95 lbs. = 24 reps

65 lbs. = 35 reps

45 lbs. = 50 reps

Spooky Ghost

STRENGTH:

Bench Press

4 x 10 for speed

4 x :20 side Plank each side

CONDITIONING:

For Time…

800M Row

66 KB Jerks (35/26)

100 Ft Handstand Walk

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Twisted Cross

Acca Awesome

STRENGTH:

Back Squat

4 x 10

CONDITIONING:

AMRAP In 8 Min

5 Deadlifts (275/185)

3 Burpee Bar Muscle Ups (6 Burpee Pull Ups)

CORE/MOBILITY:

1 Min Downward Dog

1 Min Butterfly

50 Hollow Rocks

Final Countdown

It’s our last Grunt Work day!

For Time…

Complete in any order

600M Heavy Sled Drag

50 Heavy Russian KB Swings

400Ft Unweighted Walking Lunge

100 Box Step Ups

400M KB Farmer’s Carry