(405) 463-XFIT

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

Hit and Run

STRENGTH:

Back Squat

4 x 6 @ 70% to 75%

CONDITIONING:

For Time

5-4-3-2-1

Ring Muscle Ups (2x strict pull ups)

10-8-6-4-2

Devil’s Press (40/25)

5 MU, 10 DP, 4 MU, 8DP….

CORE/MOBILITY:

50 Hollow Rocks

1 Min Child’s Pose

1 Min Straddle

Twilight

STRENGTH:

Hang Power Clean

6 x 2

CONDITIONING:

EMOM for 15 Min

Min 1: 300 Ft Shuttle Run

Min 2: 15 KB Swings (53/35)

Min 3: 15 Push Ups

CORE/MOBILITY:

3 x 50 Ft Single Arm KB Farmers Carry

1 Min Twisted Cross

1 Min Forward Fold

Triple Crown

OLYMPIC LIFTING

Every two minutes for thirty minutes

Three Position Snatch

(Floor, below the knee, high hang)

CONDITIONING:

Three Rounds for Time

25 Overhead Squats (95/65)

800M Run

15 Chest to Bar Pull Ups

Fetching

Gymnastics is canceled tonight. The gym will close at 5:30PM!

STRENGTH

Strict Pull Up

5 x 3

Bench Press

5 x 5

CONDITIONING:

Six Rounds for Time

50 Ft Handstand Walk (5 Wall Climbs)

100Ft Sandbag or DBall Carry

15 Min Time Cap

Squeaker

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

100 Burpees

Every 2 Min complete 10 box jumps. Start the workout with box jumps.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Lying Side Twist

2 Min Plank Hold

Simple

STRENGTH

Power Clean

7 x 1

CONDITIONING

Three Rounds for Time

500M Row

10 Squat Clean and Jerks (155/105)

STIMULUS: Keep clean and jerks Fast singles if modifying weight.

CORE/MOBILITY:

1 Min Pigeon

1 Min Straddle

50 Hollow Rocks

One Direction

STRENGTH:

Push Press

8 x 2

CONDITIONING:

8 Min AMRAP

35 Double Unders

9 Deadlifts (225/155)

STIMULUS : Pick a weight you can do deadlifts in two sets.

CORE/MOBILITY:

2 Min Legs in Wall

3 x 2 Turkish Get Up each arm

1 Min Scorpion

Tumble

STRENGTH:

Front Squat

4 x 8

Keep all working sets between 65% and 70% of 1RM.

CONDITIONING:

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

Toes to Bar

Alt DB Snatch (50/30) R/L = 2

CORE/MOBILITY

1 Min Puppy Pose

1 Min Twisted Cross

Offline

OLYMPIC LIFTING

Three Position Squat Clean + Jerk

Floor, Below the Knee, High Hang + Jerk

One set every 2 Min for 30 Min

CONDITIONING:

For Time

1000M Row

50 Box Step Ups with KB in Goblet Hold (53/35)

30 Handstand Push Ups

50 Box Step Up with KB in goblet hold

1000M Row