(405) 463-XFIT

Ridiculous

STRENGTH:

Bent Over Barbell Row

5 x 5

CONDITIONING:

EMOM for 12 Min

Min 1: 15 Wallballs (20/14)

Min 2: 12/10 Calorie Row

Min 3: 10 Russian KB Swings

Stimulus: Just move!

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Upward Dog

1 Min Bowler Stretch

Bird Watching

Throwdown tonight at 7:30PM! Bring your food and drinks for Brew Rx and cheer on Erica and Chad!

STRENGTH:

Bench Press or Floor Press

5 x 5

OH KB Single Arm Lunge

4 x 10 (5 right arm, 5 left arm)

CONDITIONING:

For Time…

10-8-6-4-2

Bar Muscle Up

DB Thruster (50/30)

100M Run

Stimulus: Try to get through the thrusters unbroken!

CORE/MOBILITY:

1 Min Half Saddle

1 Min Puppy Pose

Hot Honey

STRENGTH:

Power Clean

5 x 2 @ 80% of last week’s single

Push Ups

3 x 12

CONDITIONING:

For Time (15 Min Time Cap)

150 Double Unders

35 Ab Mat Sit Ups

75Ft Handstand Walk

100 Double Unders

25 Ab Mat Sit Ups

50Ft Handstand Walk

50 Double Unders

15 Ab Mat Sit Ups

25Ft Handstand Walk

*Sub Bear Crawl (x2) for HS walk

CORE/MOBILITY:

1 Min Upward Dog

1 Min Lying Side Twist

Chewy

STRENGTH:

Push Press

6 x 2 @ 80%

Banded Pull Through

4 x 15

CONDITIONING:

Three Rounds for Time…

40 Calorie Row

30 DB Walking Lunges (50/35)

*Single Dumbbell

CORE/MOBILITY:

2 Min Legs on Wall

1 Min Saddle

200 Flutter Kicks

All Star

Don’t forget to submit your 20.1 score by 7PM tonight! You are responsible for entering it yourself! The gym will be able to validate it once it has been entered.

STRENGTH:

Front Squat

4 x 2 @ 80%

DB Hammer Curl

4 x 10

CONDITIONING:

For Time…

Five Rounds

5 Squat Cleans (185/125)

7 Toes to Bar

9 Push Ups

Then…

400M Run

15 Min Time Cap

Stimulus: Heavy, consistent singles for Cleans. 400m Run should be a max effort!

CORE/MOBILITY:

1 Min Pigeon Pose

:30 Bowler

3 x :20 Superman Holds

20.1

Doors open at 8:45AM, first heat at 9:15AM.

10 Rounds for Time…

8 Ground to Overhead

10 Bar Facing Burpees

Jingle

STRENGTH:

Power Clean

7 x 1

CONDITIONING:

Four Rounds for Time…

500M Row

25 Air Squats

CORE/MOBILITY:

1 Min Straddle

1 Min Pigeon

2 x 1 Min Side Plank

Radler

Thursday Throwdown TONIGHT! Brew Rx starts at 6:30PM. Throwdown at 7:30PM. Come join the fun!

Prom Tickets (Nov 9th!) on sale NOW!

Couples Ticket $45

Individual Ticket $25

A percentage of ticket sales will go to benefit the local non profit “Fostering Sweet Dreams”. The rest helps us put on a great party! Buy yours early so we can plan for you!!

STRENGTH:

Shoulder Press

6 x 4

CONDITIONING:

12 Min AMRAP

1 Ring Muscle Up

11 Russian KB Swings (70/53)

22 Double Unders

CORE/MOBILITY:

:30 Calves on Post

2 Min Plank Hold

1 Min Child’s Pose

Friendship

STRENGTH:

Back Squat

6 x 2 @ 80%

CONDITIONING

For Time…

10-8-6-4-2

Hang Power Cleans (135/95)

Toes to Bar

Calorie Row

STIMULUS: This should be fast and close to unbroken for Barbell work!

CORE/MOBILITY:

1 Min Upward Dog

1 Min Lizard

2 x :30 Superman Hold

Projectile

Thursday Night Throwdown 7PM for Open workout 20.1! Brew Rx at the same time!

STRENGTH:

Sumo Deadlift

5 x 5

CONDITIONING:

21-15-9

DB Box Step Ups (40/25)

DB Walking Lunge Steps (40/25)

DB Push Press (40/25)

Each rep is it’s own! Right step = 1, left step = 2…

CORE/MOBILITY:

1 Min Standing Quad Stretch

1 Min Frog

30 V Ups