(405) 463-XFIT

Flight Simulator

STRENGTH:

Tempo Front Squat

6 x 3

3 second decent, 1 second pause, stand.

CONDITIONING:

With a partner…

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Partners will alternate sets. BOTH partners complete a set of 50 and continue backwards back to 5. Single Unders are doubled in reps.

CORE/MOBILITY:

:30 Calves on Post

1 Min Downward Dog

1 Min Forward Fold

DT

Time Trial:

1K Row

CONDITIONING:

Five Rounds for Time….

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

CORE/MOBILITY:

1 Min Downward Dog

15 Strict Toes to Bar

1 Min Lying Side Twist

Mary

Game Night at the gym this Friday night! Bring your family, favorite game and snacks. 7PM to 10PM

STRENGTH:

EMOM for 8 Min

2 Hang Power Snatch

CONDITIONING:

AMRAP for 20 Min

5 Handstand Push Ups

10 Alt Pistols

15 Pull Ups

CORE/MOBILITY:

1 Min Saddle with Eagle Arms

1 Min Puppy Pose

30 V Ups

Filthy Fifty

Olympic Lifting:

Clean Pull

4 x 2

Clean and Jerk

8 x 1

CONDITIONING:

For Time

50 Box Jumps 20 inch

50 Jumping Pull Up

50 KB Swings

50 Walking Lunges

50 Knees To Elbow

50 Push Press 45#

50 Sit Ups

50 Wallballs (20/14)

50 Burpees

50 Double Unders

Sham

STRENGTH:

EMOM for 10 Min

Odd: 4 Bench Press

Even: 6 Bent Over Barbell Rows

CONDITIONING:

Seven Rounds for Time…

11 Bodyweight Deadlifts

100M Sprint

CORE/MOBILITY:

1 Min Forward Fold

1 Min Straddle

Hammer

SKILL:

Double Under Practice

5 Min Work

5 Min Double Under Tabata (:20 work/:10 rest)

CONDITIONING:

Five Rounds for Time

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

20 Pull Ups

90 sec rest between rounds

This may be done individually or with a partner. Partners work one at a time splitting reps anyway they want.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Scorpion

9/11 Tribute

Honoring those who lost their lives on this day in 2001.

CONDITIONING:

For Time

2001M Row

11 Box Jumps

11 Thrusters (135/95)

11 Chest to Bar Pull Ups

11 Power Cleans (135/95)

11 Handstand Push Ups

11 KB Swings (70/53)

11 Toes to Bar

11 Deadlift (135/95)

11 Jerks (135/95)

2001M Row

*You May choose to share the Row with a partner, alternating each 500M. Work through the other reps on your own.

CORE/MOBILITY:

1 Min Lizard

1 Min Puppy Pose

Karen

Don’t forget to Pre-Order your 2019 In House shirt at the front desk by Wednesday!!

STRENGTH:

EMOM for 8 Min

3 Hang Power Cleans

CONDITIONING:

For Time

150 Wallballs (20/14)

CORE/MOBILITY:

1 Min Saddle

1 Min Upward Dog

3 Min Plank Hold

Marguerita

STRENGTH:

Tempo Back Squat

6 x 3

3 second decent, 1 second pause, stand fast.

CONDITIONING

50 Reps for Time

Burpee

Push Up

Jumping Jack

Sit Up

Handstand

You may use the wall to kick up for handstand if needed!

CORE/MOBILITY:

50 Hollow Rocks

1 Min Twisted Lizard

1 Min Thread the Needle

Linda

Olympic Lifting:

Split Jerk (from Rack)

7 x 2

Turkish Get Ups

4 x 2 each side

CONDITIONING:

For Time

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

Deadlift 1 1/2 BW

Bench Press BW

Clean 3/4 BW