(405) 463-XFIT

Slush

STRENGTH

Shoulder to Overhead 3x3x3

Every 2 Min Complete 1 set of 3 (9 sets/18 Min)

3 x 3 Strict Press

3 x 3 Push Press

3 x 3 Jerk

CONDITIONING

21-15-9

Deadlift (225/155)

Pull Up

CORE/MOBILITY

1 Min Child’s Pose

2 Min Legs on Wall

Good Grief

STRENGTH:

Front Squat

5 x 2

CONDITIONING:

Seven Rounds for Time

100M Run (80% effort)

15 Wallballs (20/14)

Rest :30 between rounds

Goal is unbroken on wallballs

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Saddle

15 Reps Downward Dog Abs (each side)

Yee Haw

Olympic Lifting at 9:30AM

CONDITIONING

For Time

35 DB Thrusters (40/25)

35 Toes to Bar

1 Mile Run

35 Toes to Bar

35 DB Thrusters

Little Tornado

STRENGTH:

Bench Press

4 x 4

CONDITIONING:

8 Rounds for Time

8 Right Arm Russian KB Swings (53/35)

8 Left Arm Russian KB Swings (53/35)

10 Burpees to Target

CORE/MOBILITY:

1 Min Butterfly

1 Min Lying Side Twist

Volcano

STRENGTH

Power Clean

6 x 2

CONDITIONING

Five Rounds for Time

10 Renegade Rows

(In a plank, single arm row, single arm row, push up)

300M Row

CORE/MOBILITY

1 Min Twisted Cross

1 Min Upward Dog

5 x 10 Hollow Rocks + :10 Hollow Hold

Grunt Work

30 Min AMRAP

50M Right Arm KB Overhead Walk

50M Left Arm KB Overhead Walk

200M Ru

15 KB (Single KB) Box Step Overs

Moonwalking

STRENGTH

Romanian Deadlift

5 x 6

CONDITIONING

Every :45 for 12 Min (16 sets)

1 Strict Handstand Push Up

1 Hang Power Clean @ As Heavy As Possible

CORE/MOBILITY

:30 Thread the Needle

1 Min Forward Fold

2 x :30 Side Plank

Yellowstone

STRENGTH:

Back Squat

4 x 3

CONDITIONING:

Five Rounds

400M Run or 400M Row

15 Overhead Squats

Rest 1 Min Between Rounds

Each round complete as fast as possible. Record time for each round.

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Puppy Pose

30 Candlesticks

Immunity

Lifting at 9:30AM

CONDITIONING:

For Time

2000M Row

75 Wallballs (20/14)

50 Alt DB Snatches (40/25)

25 Bar Muscle Ups

Starburst

STRENGTH:

Reverse Lunge

4 x 10

DB Hammer Curl

4 x 8

CONDITIONING:

21-15-9

Back Squat (115/75)

KB Swing (53/35)

Push Up

CORE/MOBILITY:

1 Min Saddle

1 Min Upward Dog

200 Flutter Kicks