(405) 463-XFIT

Jolly Joy

STRENGTH

High Knee Box Step Up with Reverse Lunge

4 x 8 each leg

BODYWEIGHT

Eight Rounds

:20 Broomstick Overhead Squat

:10 Rest

:20 Lateral Plank Skips

:10 Rest

2 Min Rest

Three Rounds

30 Jumping Jacks

15 Sit Ups

2 Min Rest

1 Mile Run/Jog/Walk

FULL VERSION

For Time

400M Run (sub 500M Row or 100 Double Unders)

Five Rounds DT

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

then

400M Run (sub 500M Row or 100 Double Unders

MODIFIED VERSION

For Time

400M Run (sub 500M Row or 100 Double Unders)

Ten Rounds (one round right arm then one round left arm, switch arms each round)

12 Single Arm KB/DB Deadlifts (or slamball deadlift)

9 Single Arm KB/DB Hang Power Cleans (or slamball hang clean)

6 Single Arm KB/DB Push Jerk (or slamball thruster)

then

400M Run (sub 500M Row or 100 Double Unders)


CORE

Accumulate 3 Min Plank Hold

Bert

Watch the video for two other options of this workout at the beginning. Bert Plus and Half Bert.

FOR TIME

50 Burpees

400M Run

100 Push Ups

400M Run

150 Walking Lunge Steps

400M Run

200 Air Squats

400M Run

150 Walking Lungs Steps

400M Run

100 Push Ups

400M Run

50 Burpees

Out The Window

STRENGTH:

EMOM for 12 Min

Barbell: 1 Clean and Jerk

KB’s or DB’s: 4 Reps Each Arm

BODYWEIGHT:

Check out some Strength and Movement today!

FULL AND MODIFIED

Six Rounds for Time

20 Alt Burpee DB Snatch

40 Double Unders

*watch video for equipment and jump rope variations!

CORE:

EMOM for 5 Min

10 Candlesticks

10 Hip Bridge

Track Star

LEGENDS (Posting each Thursday)

#1

Four Rounds

100M Jog/Walk

6 Goblet/Jug Squats

12 Jumping Jacks

#2

7 Min AMRAP

10 KB/Jug Swings

20 Toe Taps

100M Farmers Carry

STRENGTH

Back Supported Single Arm Bench
5 x 8 Each Arm

CONDITIONING (Everyone!)

For Time

1 x 1200M Run

2 x 800M Run

3 x 400M Run

4 x 200M Run

Rest 1:1

Walk Variation

30 Min Walk

2 Min Brisk Walk / 1 Min Easy Walk

CORE

300 Flutter Kicks in as few sets as possible (R/L = 1)

Composed

Thank you everyone for continuing to stick with us through this strange time! We will keep doing our best to provide as much value for you as we possibly can. Have a great training day!

STRENGTH

Foot Elevated Hip Bridge

5 x 12

“21’s”

Three Sets

Full Version

4 x 3 Min AMRAP, 1 Min Rest Between

2 Thruster (95/65)

2 Toes to Bar

2 Box Jump Overs

Increase by 2 reps each round. After 3 minutes, rest 1 minute before beginning the next AMRAP. Start back at 2 reps each AMRAP.

Modified Version

4 x 3 Min AMRAP – 1 Min Rest Between

2 DB or KB Thruster (May sub goblet squat)

2 Sit Ups

2 Lunge with High Knee

Increase by 2 reps each round. After 3 minutes, rest 1 minute before beginning the next AMRAP. Start back at 2 reps each AMRAP.

Bodyweight Version

Six Rounds

:30 Wall Sit

:30 Low Plank With Leg Raise

:30 Skater Jump

:30 A Jump

:30 Rest

CORE

5 Min Farmers Carry. Pick your objects!

Summer Camp

STRENGTH

Bulgarian Split Squat

4 x 8 each leg

FULL & MODIFIED VERSION & BODYWEIGHT

14 Min AMRAP

100M Overhead Carry (Barbell, KB, DB, Plate or anything weighted!)

or 100M Bead Crawl

100M Broad Jump or 25 Jumping Squats

BODYWEIGHT VERSION

CORE

Three Rounds

20 Plank Jacks

10 Down Dog Abs

40 Flutter Kicks

Finesse

STRENGTH

Landmine Press

5 x 10


FULL VERSION

Five Rounds for Time

500M Row

10 Power Cleans (155/105)

15 Push Ups

MODIFIED VERSION

Five Rounds for Time

25 Sumo Deadlift High Pull (watch video for other options for the row substitution!)

10 DB Cleans or 15 Russian KB Swings

15 Push Ups

BODYWEIGHT

Moving for 15 Min

20 Hip Bridge to Sit Up

20 Plank Tuck

20 Jumping Jack

20 Tricep Dips

Rest :30 and Repeat

CORE

Three Rounds

15 V Ups

:30 Plank Hold Left

:30 Plank Hold Right

Recovery

It’s Sunday! We plan to stick with our usual gym schedule with Sunday as a rest day. However, we always want to encourage movement!

Join us on Facebook live at 11AM for a little mobility flow!

If you really want to move, try this as well!

20 Min EMOM

Min 1: Easy Row/Walk

Min 2: 20 Russian Twists

Pirates

Warm Up

Three Rounds

25 Jumping Jack

3 Inch Worm Walk Outs

10 Toe Touches

10 Lying Side Twists

STRENGTH (If you’ve got a barbell!)

Three Position Clean (floor, below the knee, high hang)

6 x 2

CONDITIONING:

For Time

25 DB DL

25 Double Jump Burpee

200M Run

20 DB DL

20 Double Jump Burpee

200M Run

15 DB Deadlifts

15 Double Jump Burpee

200M Run

10 DB DL

10 Double Jump Burpee

200M Run

5 DB DL

5 Double Jump Burpee

200M Run

*Sub a single object sumo DL, Barbell DL, unweighted single leg Romanian Hinge (watch video for all movement option demos!)

Control

FULL VERSION

21-15-9

Hang Power Snatch (95/65)

Overhead Squats (95/65)

MODIFIED VERSION

21-15-9

Alt DB Snatch

DB Overhead Squat or DB Push Press

or

KB Snatch or KB Clean

KB Overhead Squat or KB Push Press

BODYWEIGHT

16 Min Tabata

:20 Work/ :10 Rest – Rotate through for 8 rounds

:20 Jumping Split Lunge

:20 Hollow Rocks

:20 Single Leg Hip Bridge

:20 Plank Walkover