(405) 463-XFIT

Fight It Off

STRENGTH:

Sled Walk

8 x 50Ft Heavy

CONDITIONING:

For Time

30 – 20 – 10

Toes to Bar

DB Walking Lunge (50/35) single DB

30 Reps – Farmer’s Carry Hold

20 Reps – Goblet Hold

10 Reps – Overhead Hold

CORE/MOBILITY:

1 Min Upward Dog

1 Min Saddle

Spooky Eve

CONDITIONING PART ONE:

Three Times

50/40 Calorie Row

Rest 3 Min Between Efforts

*Your goal is NOT the fastest time out of three sets, but to keep a consistent time over three sets.

CONDITIONING PART TWO:

For Time

21-15-9

Sumo Deadlift High Pull (75/55)

Push Jerk (75/55)

CORE/MOBILITY:

1 Min Forward Fold

1 Min Child’s Pose

2 x 15 Candlesticks

Crystal Lake

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

For Time…

25-20-15-10-5

Wallballs (20/14)

Box Jumps (24/20)

Stimulus: Can’t stop, won’t stop. Keep moving! 🙂

CORE/MOBILITY:

1 Min Downward Dog

1 Min Straddle

Lazy Bum

Don’t forget to submit your 20.3 scores!

STRENGTH:

Overhead Squat

4 x 8

CONDITIONING:

For Time…

12-9-6

Bar Muscle Up

Power Clean (185/125)

Stimulus: Gymnastics and barbell movements should be challenging. Sub strict pull ups and bench dips for bar muscle up. Cleans should be heavy singles if modifying weight.

CORE/MOBILITY:

3 x :20 Hollow Body Hold
1 Min Scorpion, 1 Min Upward Dog

20.3

Gym opens at 9AM! First heat at 9:30AM.

9 Min Time Cap

21-15-9

Deadlift (225/155)

Handstand Push Up

21-15-9

Deadlift (315/205)

50 Ft Handstand Walk

Annie

STRENGTH:

Hang Power Clean

6 x 2

CONDITIONING:

50-40-30-20-10

Ab Mat Sit Ups

Double Unders

CORE/MOBILITY:

1 Min Upward Dog

1 Min Downward Dog

Dog Race

Reverse Lunge

4 x 10

Pallof Press 4 x 8 each side

CONDITIONING:

Three Rounds For Time

500M Row

12 Shoulder to Overhead (135/95)

6/4 Ring Muscle Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Child’s Pose

Boogie Man

STRENGTH:

Push Press

5 x 5

Goal is to increase weight each set. Try starting around 60% to 65%.

CONDITIONING:

Eight Rounds for Time…

2 Strict Handstand Push Ups

8 Box Jump Overs (24/20)

100M Sprint

Stimulus: challenge yourself on HSPU and push your pace through the rest.

CORE/MOBILITY:

1 Min Straddle

1 Min Downward Dog

Bunked

STRENGTH:

Back Squat

3 x 5 @ 70%, 1 x 5 @ 75%, 1 x Max Reps @ 80%

CONDITIONING:

For Time…

21-15-9

Wallballs (20/14)

Pull Ups

KB Swings (53/35)

CORE/MOBILITY:

2 x :30 Star Hold

1 Min Lizard

1 Min Saddle with Eagle Arms

Stormy

Don’t forget to submit your 20.2 scores by 7PM!

STRENGTH:

EMOM for 8 Min

2 Power Snatch

Every :30 for 4 Min

20 Hollow Rocks

CONDITIONING:

Six Rounds

25 Air Squats

10 Burpees

Rest :30 after each round. Slowest round time is your score.

Stimulus: Each round is a full effort. Sprint. Don’t take breaks. Try to keep round times as close together as you can.

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Scorpion