(405) 463-XFIT

What If

We open tomorrow! Make sure you are able to sign up for classes to reserve your spots to help us keep our numbers at an appropriate number.


STRENGTH

Front Squat

10-8-6-4-2

Try to go up in weight each set.

FULL & MODIFIED

100 Hang Power Clean (Barbell or DB)

Each time you put the weight down, run 400M.

BODYWEIGHT

Every 2 Min for 14 Min

20 Plank Walks

10 Plank to Squat

20 Heisman Jumps

Rest remainder of 2 min.


CORE

100 KB or DB side bends

Just Move It

Everyone is doing the same thing today! A little bit of active recovery and core! If you really need to lift today, hop on with Joey for Olympic Lifting tonight!

CONDITIONING:

For Quality

1000M Row or 800M Run/Jog/Walk

2 Min Handstand Hold or Plank (accumulate)

40 Box Step Ups

10 Inch Worms

50 Ab Mat Sit Ups

1 Min Star Hold (each side)

50 Ab Mat Sit Ups

10 Inch Worms

40 Lateral Box Step Ups

2 Min Handstand Hold

1000M Row or 800M Run/Jog/Walk

Vice

STRENGTH:

Hip Thrust

4 x 8

FULL:

Eight Rounds for Time

3 to 5 Strict Pull Ups

7 Deadlifts (185/125)

30 Double Unders

MODIFIED:

Eight Rounds for Time

10 Renegade Rows (5 each arm) or KB Swings

10 DB or KB Deadlifts

30 Double Unders or Mountain Climbers

BODYWEIGHT

15 Min for Quality

3 Reps Push Up Complex

10 Hollow Rocks

2 Three Point Touch Each Leg

*Push Up Complex – watch video for demo!

CORE

Max Accumulated Plank in Five Minutes

Time Machine

STRENGTH:

Bench or Floor Press

4 x 8

alternate with :30 Overhead Static Hold (barbell, plate, double or single KB/DB)

FULL & MODIFIED

16 Min EMOM

Min 1: 12 Thrusters (95/65) – goal is unbroken

Min 2: 8 Burpees to Target (as fast as possible)

BODYWEIGHT:

14 Min AMRAP

200M Run/Walk

14 Single Leg V Ups

14 Reverse Lunge High Knee

CORE

4 x :30 Hollow Hold with Hold Overhead

Bam

Rower return today from 11:30AM to 12PM. Pick up from 12PM to 12:30PM

Don’t forget to get your relay times input by Sunday night!

BEATDOWN

15 Rounds

100M Farmer’s Carry

3 Clean and Jerks as heavy as possible

(10 reps of using DB’s or KB’s. Keep these fast since it will be lighter!)

Gentlemen

STRENGTH:

Three Rounds

20 Reps Bradford Press

3 Sets 21’s (7-7-7)

FULL & MODIFIED

Three Rounds for Time

15 Front Squats (135/95) or 15 Goblet Squats

50 Ft Handstand Walk or 100 Ft Bear Crawl

400M Run

BODYWEIGHT

15 Min AMRAP

5 Three Way Squat (each leg)

3 Inchworm with Push Up

10 Floor Wipers

CORE

Three Rounds

20 Hollow Rocks

40 Flutter Kick

Confusion

STRENGTH:

Weighted Step Up

5 x 7 each leg

FULL

18 Min EMOM

Min 1: 12:10 Cal Row or Bike

Min 2: 7 Ground to Overhead

*Goal is Reps unbroken. Pick a weight you can get through unbroken, but challenges you.

MODIFIED

18 Min EMOM

Min 1: 15 Jump Overs (any object)

Min 2: 14 Alt DB/KB Snatch

BODYWEIGHT

30 Min Running Clock

Run Or Jog :90 seconds, Walk :30 seconds.

LEGENDS

6 Min AMRAP

5 Goblet Squats

6 Reverse Lunge

7 KB Swings

Then mobility and core….

2 Rounds

20 Deadbugs

20 Hip Bridge

CORE

100 Reps DB/KB Side Bends

Peppa Pig

No programmed strength today as this is more of a moving, recovery day. If you feel good, please go hit a strength you’ve missed in the past few weeks!

FULL and MODIFIED:

12 Min AMRAP

5 Right Arm DB/KB Burpee Squat Clean

7 V Ups (feel free to swap for toes to bar)

5 Left Arm DB/KB Burpee Squat Clean

7 V Ups

BODYWEIGHT

15 Min AMRAP

10 Shoot Throughs

10 Athletic Burpee

:20 Side Plank Right

:20 Side Plank Left

10 Squat High Knee Jump

Milestone

New shirts are available for pre-order! Pre-order will be up until Monday, April 27th! Orders will be shipped to you one to two weeks after the order closes.

Order Here!

STRENGTH

Single Leg Romanian Deadlift

4 x 6

Plate Extension

4 x 10

FULL

Six Rounds

20 Alt Split Lunge

100M Sprint

Jog or walk back

15 Sumo Deadlift High Pull of Slamball

100M Sprint

Jog or walk back

BODYWEIGHT

Ten Rounds for Time

20 Jumping Split Lunge or Reverse Lunge Steps

100M Sprint

Jog or walk back

Rest :30

Stark

STRENGTH:

If you have access….

Strict Pull Ups 5 x 5

or

Bent Over Rows 5 x 5

DB Lat Pull Overs

5 x 7

FULL & MODIFIED (Video below bodyweight)

20 Min Time Cap

50 DB Deadlifts (50/35)

50 Ab Mat Sit Ups

50 Box Step UPS (unweighted)

50 Single Arm DB Thrusters (50/35)

BODYWEIGHT

50 Alt Curtsy Squats

50 Ab Mat Sit Ups

50 50 Box Step Ups

50 Air Squats

CORE

Three Rounds

25 Toe Taps

25 Bicycle Abs (R/L = 1)