(405) 463-XFIT

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

K Thanks Bye

STRENGTH:

Push Press

5 x 4

L Sit / L Hang

5 x ME

CONDITIONING:

16 Min EMOM

Min 1: Calorie Row 15/12

Min 2: 15 Russian KB Swings

STIMULUS: Row is fast. KB Swings unbroken (pick your weight)

CORE/MOBILITY:

1 Min Saddle

1 Min Straddle

Breakdown

OLYMPIC LIFTING

Sots Press

4 x 3

Squat Snatch + OHS

10 x 1

CONDITIONING

For Time

21-18-15-12-9-6-3

DB Thruster (40/25)

Alt KB Snatch (53/35)

Push Up

30 Double Unders After Each Round

Corvette

STRENGTH:

Bench Press

5 x 5

Strict Pull Up

5 x 3 – 5 reps

CONDITIONING:

With a Partner You Go I Go Movement

12 Total Rounds for Time

8 Box Jump Overs (24/20)

4 Deadlifts (225/155)

12 Slam Balls (pick your weight)

CORE/MOBILITY:

200 Flutter Kicks

1 Min Lizard

1 Min Forward Fold

Lemon

STRENGTH:

Hang Power Clean

7 x 2

CONDITIONING:

For Time

25 Pull Ups

25 Burpees

25 Toes to Bar

25 Burpees

25 Pull Ups

STIMULUS: Keep gymnastic skills moving. Pick a variation that challenges you, but keeps you going.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Downward Dog

1 Min Puppy Pose