(405) 463-XFIT

Pinky

STRENGTH

Back Squat

10-8-6-4-2

CONDITIONING

Two Rounds

Tabata for Reps

2 Min Tabata Row

2 Min Tabata Push Up

2 Min Ab Mat Sit Ups

1 Min Rest

Tabata is :20 work / :10 rest. Each two minute round includes four sets of work.

CORE/MOBILITY:

1 Min Saddle

1 Min Twisted Cross

Scooby Doo

Snatch Mobility Clinic 9:30AM

CONDITIONING:

Four Rounds

400M Run

15 Handstand Push Ups

200M Run

15 Front Squats (115/75)

Lightning

STRENGTH

EMOM for 12 Min

Squat Snatch + Overhead Squat

CONDITIONING

Five Rounds for Time

15 Wallballs (20/14)

100 Ft Farmer’s Carry

50 Ft Broad Jump

CORE/MOBILITY:

Accumulate 1 Min L Hang or Tuck

1 Min Forward Fold

1 Min Child’s Pose on Wall

Lolly

STRENGTH:

Strict Pull Up

5 x 5

3 Sets – Barbell 21’s (7 bottom half curls, 7 top half curls, 7 full curls.)

CONDITIONING

For Time

500M Row

21 KB Swings

500M Row

15 KB Swings

500M Row

9 KB Swings

*Pick a weight and try to go unbroken!

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Upward Dog

50 Russian Twists

Grunt Work

For Time
Work alone or with a partner

100 Bar Facing Burpees

Every 3 Min Complete

10 Thrusters (95/65)

20 Double Unders or 30 Single Unders

*If completing with a partner, both partners must complete thrusters and doubles or singles before continuing with burpees.

**Start workout with Thrusters

Climate Control

STRENGTH

Split Jerk

7 x 1

CONDITIONING

For Time

5-4-3-2-1

Bar Muscle Up (Strict Pull Up x 2)

Deadlift (275/185)

Wall Climb

CORE/MOBILITY:

50 Hollow Rocks

1 Min Downward Dog

1 Min Upward Dog

Wandering

STRENGTH:

Front Rack Barbell Lunge (from rack or floor)

5 x 10 – five each leg

Alt with

5 x 6 each arm DB Row

CONDITIONING:

Five Rounds for Time

200M Run

10 DB Hang Power Cleans (50/30)

10 Box Jumps (24/20)

CORE/MOBILITY:

1 Min High Pigeon on Box

1 Min Forward Fold

Grunt Work

Two Rounds for Work

5 Min to complete 400M Sled Walk

5 Min DBall Carry (amrap to street and back)

5 Min Max Cal Bike or Ski Erg

Gator

STRENGTH:

Bench Press

4 x 3

CONDITIONING

12 Min EMOM:

Min 1: Row

Min 2: Double Unders

Min 3: Handstand Walk or Bear Crawl

Make today what you want it to be. Keep intensity high or use it as a recovery/skill day.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Puppy Pose

Fire Saga

STRENGTH

Hang Squat Clean

7 x 1

CONDITIONING

For Time

80 Devil’s Press

Every two minutes complete 10 Toes to Bar

Start with Toes to Bar

CORE/MOBILITY

1 Min Upward Dog

1 Min Twisted Cross