(405) 463-XFIT

Undercover

Thruster from Rack

5 x 3

L Sit/L Hang

5 x ME

CONDITIONING:

For Time

20 Pull Ups

10 Devil Press (40/25)

10 Bar Muscle Ups

10 Devil Press

5 Ring Muscle Ups

10 Devil Press

STIMULUS: Gymnastics movement should progressively get more challenging. Decide what the most challenging movement is you can do for five reps and scale backwards if you need to scale movements.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Child’s Pose

Fortune

STRENGTH

Bench Press

4 x 6

Lateral DB Box Step Up

4 x 10 (5 each leg)

CONDITIONING:

10 Min AMRAP

3 Power Cleans (185/125)

6 Bar Facing Burpees

9 Air Squats

CORE/MOBILITY:

1 Min Half Saddle

1 Min Upward Dog

Pioneers

STRENGTH:

Back Squat

5 x 5

Turkish Get Up

5 x 1 each arm

CONDITIONING:

Four Rounds for Time

50 Double Unders

50 Ft Handstand Walk

15 Toes to Bar

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Straddle

Dance Fight

STRENGTH:

Hang Power Snatch

6 x 3

Supinated Grip Pull Up

6 x 3 to 5 reps

CONDITIONING

For Time

1000M Row

15 Right Arm KB Thruster (53/35)

25 Russian KB Swings (53/35)

15 Left Arm KB Thruster (53/35

25 Russian KB Swings

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Child’s Pose

30 Barbell Sit Ups

Round Up Time

STRENGTH:

EMOM for 10 Min

Three Shoulder to Overhead

Take the bar from the ground. You may work up in weight each set. The goal is to get as heavy as you can.

CONDITIONING:

Every 3 Min for 15 Min

100M Sprint

7 Deadlifts (225/155)

14 Box Jumps (24/20)

Rest remainder of three min. Record each time from each round. Every round is an all out effort.

CORE/MOBILITY:

30 Deadbugs

1 Min Lying Side Twist

1 Min Downward Dog

Insomnia

Women’s Olympic Lifting Class 12PM to 1PM. Cost is $15!

OLYMPIC LIFTING 9:30AM

Seated Box Jump

6 x 2

Power Clean + Hang Power Clean

10 Working Sets

CONDITIONING

For Time

1 Mile Run

3 Rope Climbs

50 Devil’s Press (30/20)

3 Rope Climbs

1 Mile Run

Faker

STRENGTH

Squat Clean

8 x 1

DB Curl

4 x 10

CONDITIONING

8 Min AMRAP

12 DB Box Step Up (50/35) one DB

3 Bar Muscle Ups ( 3 strict pull ups)

CORE/MOBILITY

1 Min Pigeon

1 Min Upward Dog

2 Min Plank Hold (add weight if able)

Slow Poke

STRENGTH:

Reverse Lunge

5 x 10

Handstand Hold / Plank Hold

5 x :20

CONDITIONING:

For Time

20-15-10-5

DB Hang Clean and Jerk (40/25)

Push Ups

Alt Pistols or Jumping Split Lunge

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Child’s Pose

Squawking

STRENGTH:

Power Snatch

6 x 2

Turkish Get Up

6 x 1 each arm

CONDITIONING:

21-15-9

Wallballs (20/14)

Burpees over Wallball

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Butterfly

Hungry

STRENGTH:

Front Squat

5 x 3

CONDITIONING:

With a Partner Split Reps Anyway One Person Working at a Time

20 Min AMRAP

100 Double Unders

80 Alt DB Snatch (50/35)

100 Double Unders

60 Toes to Bar

100 Double Unders

40 DB Squats (50/35)

100 Double Unders

20 Strict Handstand Push Ups

CORE/MOBILITY:

1 Min Downward Dog

1 Min Puppy Pose