(405) 463-XFIT

Fa La La La La

Olympic Lifting 9:30AM

EMOM for 15 Min

1 Squat Clean

RDL 5 x 5

CONDITIONING:

100 Double Unders

100 Ab Mat Sit Ups

100 Back Squats (65/45)

100 Burpees

100 Double Unders

Lumberjack 20

Open Gym today from 10AM to 12PM!

CONDITIONING:

20 Deadlifts (275/185)

400M Run

20 KB Swings (70/53)

400M Run

20 Overhead Squats(115/75)

400M Run

20 Burpees

400M Run

20 Chest to Bar Pull Ups

400M Run

20 Box Jumps

400M Run

20 DB Squat Cleans (50/30)

400M Run

Gobble Gobble

No regularly scheduled classes today. Closed Thursday.

Open Gym 5:45AM to 6:45AM, 9AM to 11AM and 2:30PM to 4:30PM.

CONDITIONING:

20 Min AMRAP

20 Knees to Elbow

5 Squat Cleans (165/115)

20 Box Jumps (24/20)

5 Power Cleans (165/115)

20 Push Ups

5 Hang Cleans (165/115)

Rock N Roll

Wednesday Schedule:

Open Gym 9AM to 11AM and 2:30PM to 4:30PM. No regularly scheduled classes, but we will have a workout programmed for you!

STRENGTH:

EMOM for 10 Min

2 Power Snatch + 1 Overhead Squat

CONDITIONING:

Two Rounds for Reps

7 Min Time Cap

1000M Row

Max Rep Burpees in time remaining

Rest 1 Min

Repeat

STIMULUS: Row fast and burpee faster.

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

200 Flutter Kicks

Boom

STRENGTH:

Back Squat

5 x 5

CONDITIONING:

Three Rounds for Time…

400M Run

15 DB Thrusters (40/25)

10 Handstand Push Ups

STIMULUS: Thrusters in one or two sets!

CORE/MOBILITY:

30 Barbell Sit Ups

1 Min Threat the Needle

1 Min Downward Dog

Voltage

Olympic Lifting

Complex x 5

Power Clean + Squat Clean + Hang Squat Clean + Jerk

Hip Thrust 5 x 8

CONDITIONING

Three Rounds

20 Toes to Bar

20 KB Swings (53/35)

Two Rounds

20 Burpee Pull Ups

20 KB Swings

One Round

20 Bar Muscle Ups

20 KB Swings

Oh Goodie

STRENGTH:

Strict Pull Ups

Accumulate 30 Reps

Turkish Get Up

3 x 2 each arm

CONDITIONING:

10 Min Time Cap

1 Clean and Jerk (155/105)

2 Wallballs (20/14)

2 Clean and Jerks

4 Wallballs

3 Clean and Jerks

6 Wallballs

4 Clean and Jerks

8 Wallballs

Continue pattern for until time is up.

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Saddle

Super Sleuth

STRENGTH:

Good Morning

4 x 8

Barbell Curl

4 x 8

CONDITIONING:

21-15-9

Deadlifts (225/155)

Toes to Bar

50 Double Unders (to be completed after each round)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Lizard

Sandman

STRENGTH:

Hang Squat Clean

7 x 2

CONDITIONING:

With a Partner

(Partner front rack hold during ALL movements 135/95)

1000M Row

50 Box Jumps

50 Burpees

1000M Row

*One partner working at a time. Split reps any way you like.

CORE/MOBILITY:

1 Min Half Saddle

1 Min Scorpion