(405) 463-XFIT

Ding Dong

STRENGTH

Working up to heaviest weight possible

Single Arm DB

3 DB Deadlifts + 2 Hang Power Cleans + 1 Hang Squat Clean

CONDITIONING

12 Min AMRAP

2 Burpee Bar Muscle Up or 4 Burpee Pull Ups

4 Handstand Push Ups

8 KB Swings (70/53)

CORE/MOBILITY

1 Min Child’s Pose

1 Min Downward Dog

Cliffhanger

STRENGTH

3 Push Press + 1 Jerk

5 Working Sets

CONDITIONING

15 Min Running Clock

100M Row Sprint

:20 Rest

CONDITIONING

1 Min Forward Fold

1 Min Twisted Cross

50 Hollow Rocks

Grunt Work

With a Partner

800M KB Carry and Sled Pull

100 Air Squats (partner plank hold)

600M KB Carry and Sled Pull

100 Air Squats

400M KB Carry and Sled Pull

100 Air Squats

200M KB Carry and Sled Pull

100 Air Squats

*Partners carry KB and pull sled together switching objects anytime they like. Partner hold during plank hold, one person squatting at a time. Pick your weight for single KB and sled.

Sea Quench

STRENGTH;

2 Hang Power Snatch + 1 Overhead Squat

7 Working Sets

CONDITIONING

Five Rounds for Time

8 Right Arm DB Push Press (50/35)

8 Left Arm DB Push Press (50/35)

20 Alt Jumping Split Lunge

10 Toes to Bar

*Sub Reverse Lunge Step if needed

CORE/MOBILITY

1 Min Downward Dog

1 Min Thread the Needle

Happy Birthday

Olympic Lifting at 9:30

CONDITIONING

For Time

800M Run

50-40-30-20 -10

Double Unders

KB Swings (53/35)

then

800M Run