(405) 463-XFIT

Werewolf

CONDITIONING:

Three Rounds for Time

800M Run

15 Hang Power Snatch (75/55)

15 Overhead Squats (75/55)

Pink Lemonade

STRENGTH:

4 x 10 Single Arm DB Bent Over Row

4 x 20 DB Russian Twists

CONDITIONING:

Five Rounds for Time

16 DB Walking Lunge (40/25)

12 DB Thrusters (40/25)

8 Double Jump Burpees (over both DB’s laterally)

* DB’s in front rack for lunge

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Lying Side Twist

Darkness

STRENGTH:

Power Clean

5 x 2

CONDITIONING:

Every 2 Min for 16 Min

100M Sprint

12 Toes to Bar

Rest remainder of 2 min window

*Run should be an all out effort. Pick a rep scheme for toes to bar and try to maintain it for all 8 rounds.

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Upward Dog

Ding

STRENGTH:

Back Squat

10-8-6-4-2

CONDITIONING

21-15-9

KB Swing (53/35)

DB Deadlift (50/30)

50 Double Unders after each round

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Forward Fold

Freedom

10 Minutes of coach led mobility.

CONDITIONING:

25 Min AMRAP for Quality

300M Row

100 Ft Odd Object Carry

20 Hollow Rocks

*If you completed Murph it is in your best interest to MOVE today! Come in and take it slow. Work it out. If you didn’t do Murph, come in today and push your intensity.

Murph

Heats at 8:30AM, 9AM, 9:30AM, 10AM and 10:30AM.

For Time

1 Mike Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mike Run

Gold Dot

CONDITIONING:

Four Rounds for Time

400M Run

15 Toes to Bar

20 Alt DB Snatch (50/30)

25 Air Squats

Peaches

STRENGTH:

EMOM for 8 Min

10 Heavy Russian KB Swings

CONDITIONING:

Four Rounds

Each Movement is 1:15 work / :45 rest

  1. Max Cal Bike
  2. Handstand Walk, Bear Crawl or Inverted Shoulder Touches
  3. Double Unders

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Forward Fold

Pancake

STRENGTH:

Deadlift

4-4-3-2-2

CONDITIONING:

10 Min AMRAP

1 Power Clean (165/115)

2 Wallballs (20/14)

2 Power Cleans

4 Wallballs

3 Power Cleans

6 Wallballs

4 Power Cleans

8 Wallballs

Continue pattern for 10 Min

CORE/MOBILITY:

50 Russian Medball Twists

1 Min Standing Straddle

:30 Dolf Stretch

George the Puppy Bunny Giraffe Pig

STRENGTH:

EMOM for 14 Min

Odd: 16 Alt Seated DB Presses

Even: 8 Tall Box Jumps

CONDITIONING:

15 Min Time Cap

20 Calorie Row / 1 Bar Muscle Up

18 Calorie Row / 2 Bar Muscle Ups

16 Calorie Row / 3 Bar Muscle Ups

14 Calorie Row / 4 Bar Muscle Ups

12 Calorie Row / 5 Bar Muscle Ups

10 Calorie Row

*Sub 2 Strict Pull Ups for each Bar Muscle Up

CORE/MOBILITY:

1 Min Upward Dog

1 Min Lying Side Twist –