(405) 463-XFIT

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

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