(405) 463-XFIT

Twinkies

Olympic Lifting

Snatch Pull

5 x 2

EMOM for 12 Min

2 Snatches

CONDITIONING:

With a Partner

1 Mile Run (run together)

50 Overhead Squats (95/65)

50 Alternating Bar Facing Burpees

50 Hang Squat Cleans (95/65)

1 Mile Run

*split the movements up between partners worming one at a time. Run both miles together.

Snakeskin

STRENGTH:

Back Squat

4 x 4 @ 75% to 80%

CONDITIONING:

Three Rounds for Time

500M Run

50 Ft Handstand Walk or 100Ft Bear Crawl

CORE/MOBILITY:

1 Min Thread the Needle

30 Candlesticks

1 Min Lying Side Twist

Pivot

STRENGTH:

Hang Power Snatch

6 x 3 for Quality

CONDITIONING:

EMOM for 12 Min

Min 1 – 8 Devil’s Press (40/25)

Min 2 – 16 Box Jump Overs

Min 3 – 24 Ab Mat Sit Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Lizard

Flush

STRENGTH:

Bent Over Barbell Row

5 x 6

DB Lat Pullover

5 x 6

CONDITIONING:

For Time

25-20-15-10-5

Calorie Row

Wallballs (20/14)

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Downward Dog

200 Flutter Kicks

Frozen

STRENGTH:

Bulgarian Split Squat (Add weight)

4 x 8 each leg

Single Arm DB Bench Press

4 x 8 each arm

CONDITIONING

5 Min Time Cap

1 Bar Muscle Up

2 Deadlifts (225/155

2 BM

4 Deadlifts

continue 3:6, 4:8, until time is up

Rest 1 Min

30 Bar Facing Burpees for Time

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Forward Fold

Phantoms

STRENGTH:

Push Press

5 x 2

Palof Press

5 x 6 each side

CONDITIONING:

Five Rounds for Time

4 Clean and Jerk (185/125)

100M KB Farmer’s Carry

CORE/MOBILITY:

1 Min Upward Dog

1 Min Scorpion

Pardon Me

STRENGTH:

Clean Pull

5 x 2

EMOM for 12 Min

2 Cleans + 1 Jerk

CONDITIONING:

Three Rounds for Time

20 Pull Ups

20 Alt DB Snatch (40/25)

50 Ft Handstand Walk

20 Toes to Bar

20 Alt DB Snatch (40/25)

50 Ft Handstand Walk

Spooky

STRENGTH:

12 Min EMOM

Snatch + Overhead Squat

CONDITIONING:

Every 2 Min for 12 Min

7 DB Overhead Squats Each Arm (40/25)

14 Box Jump Overs (24/20)

Rest remainder of two minutes

CORE/MOBILITY:

1 Min Downward Dog

3 x :20 side plank each side

1 Min Puppy Pose

Light Headed

STRENGTH:

Sled Pull

6 x 50Ft

Bent Over Barbell Row

6 x 6

CONDITIONING:

8 Min Time Cap

750M Row

30 Front Squats (135/95)

Max distance row in remaining time.

Barbell is taken from the ground.

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Saddle

Fresh Baked

STRENGTH:

Strict Press

5 x 5

Barbell Curl

5 x 8

CONDITIONING:

Five Rounds for Time

20 Wallballs (20/14)

40 Double Unders

CORE/MOBILITY:

Side Plank 2 x :30

1 Min Upward Dog

1 Min Downward Dog