(405) 463-XFIT

Battle Cry

STRENGTH:

EMOM for 10 Min

Snatch 2 Reps

CONDITIONING:

For Time…

35 Calorie Row

35 Chest to Bar Pull Ups

35 Calorie Row

35 Pull Ups

35 Calorie Row

CORE/MOBILITY:

2 x :20 Side Plank Each Side

1 Min Puppy Pose

1 Min Straddle

Light It Up

STRENGTH:

Front Squat

4 x 8

Banded Pull Apart

4 x 15

CONDITIONING:

10 Min AMRAP

25 KB Swings (53/35)

25 Ab Mat Sit Ups

50 Ft Handstand Walk

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

Roaring Fire

Olympic Lifting

Snatch Pull

5 x 2

Squat Snatch + Overhead Squat

7 Working Sets

CONDITIONING:

Three Rounds for Time

1000M Row

30 Toes to Bar

30 Devils Press (40/20)

30 Air Squats

Puppy Love

STRENGTH:

Bench Press

5 x 8

KB Front Rack Good Morning

3 x 12

CONDITIONING:

9 – 6 – 3

Alt DB Snatch (70/50) R/L = 1

Bar Muscle Up

Burpees to Target

STIMULUS: Today should be tough. Don’t be afraid to challenge yourself.

CORE/MOBILITY:

1 Min Half Saddle

1 Min Downward Dog

Sing Along

STRENGTH:

Back Squat

10-8-6-4-2

CONDITIONING:

With a Partner..

Five Rounds for Time…

200M Run Together

20 Shoulder to Overhead (135/95)

then…

50 Pull Ups

*one partner working at a time in S2OH and pull ups. Both people run together.

CORE/MOBILITY:

50 Hollow Rocks

1 Min Lizard

1 Min Thread the Needle

Poison

STRENGTH:

Power Clean

6 x 2

Dip Lockout Hold

6 x :20

CONDITIONING:

For Time…

35 Russian KB Swings (53/35)

7 Wall Climbs

25 Russian KB Swings

5 Wall Climbs

15 Russian KB Swings

3 Wall Climbs

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Lying Side Twist

Lights of Joy

STRENGTH:

Bulgarian Split Lunge

5 x 10 each leg

Barbell Curl

5 x 8

CONDITIONING:

Two Rounds for Time

80 Air Squats

40 Ab Mat Sit Ups

20 Deadlifts (185/125)

CORE/MOBILITY:

1 Min Standing Splits

1 Min Upward Dog

1 Min Twisted Cross

Work It

STRENGTH:

Push Press

6 x 3

Banded Pull Aparts

4 x 15

CONDITIONING:

Four Rounds for Time

10 Overhead Squats (135/95)

50 Double Unders

STIMULUS: OHS in two or less sets. This should be fast.

CORE/MOBILITY:

Side Plank 3 x :30 each side

1 Min Half Saddle

1 Min Twisted Cross