(405) 463-XFIT

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

One Wheel

Romanian Deadlift

4 x 7

CONDITIONING

For Time

50 Ft Handstand Walk

9 Squat Snatch (135/95)

200M Run

50 Ft HS Walk

7 Squat Snatch

200M Run

50 Ft HS Walk

5 Squat Snatch

200M Run

50 Ft HS Walk

3 Squat Snatch

200M Run

*Sub 100Ft Bear Crawl or 3 Wall Climbs

CORE/MOBILITY

1 Min Upward Dog

1 Min Scorpion

Fear City

STRENGTH

Single Arm DB Bench Press

4 x 8 each arm

Alt with 30 Russian Twists

CONDITIONING

15 Min AMRAP

100M DB Farmers Carry

100M Run

8 Sandbag Over the Shoulder (150/100)

*Use heavy slam ball if needed

CORE/MOBILITY

1 Min Seated Straddle

1 Min Child’s Pose

Bro

STRENGTH:

EMOM for 10 Min

2 Clean and Jerks

CONDITIONING

Five Rounds for Time

3 Burpee Ring Muscle Ups

6 KB Walking Lunge (70/53) R/L = 1

9 KB Swings

Rest :30 sec

*sub burpee bar muscle up or pull up

Compare to 11/17/19

CORE/MOBIKITY

1 Min Pigeon Pose

1 Min Butterfly

All That Jazz

Back Squat

2 x 7

1 x 5

2 x 3

CONDITIONING

21-15-9

Pull Ups

DB Push (40/25)

50 Double Unders

CORE/MOBILITY

1 Min Lying Side Twist

:30 Bowler Stretch

2 Min Plank

Windmill

STRENGTH:

EMOM for 10 Min

8 Russian KB Swings As Heavy As Possible

then 5 Turkish Get Ups on Each Arm

CONDITIONING

5 x 400M Row

1 400 every 4 Min

Each is an all out effort.

Record times for all five rows.

CORE/MOBILITY:

2 Min Legs on Wall

Hooplah

STRENGTH:

DB Lateral Box Step Up

4 x 7

Seated DB seesaw press

4 x 16 (8 each side)

CONDITIONING

EMOM for 10 Min

8 DB Hang Power Cleans (50/30)

15 Air Squats

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Saddle

Rebel

STRENGTH:

Cluster

8 x 1

CONDITIONING:

With a running clock…

0 – 10 Minutes

1 Mile Run

10 – 16 Minutes

800M Run

16 to 20 Minutes

400M Run

CORE/MOBILITY:

4 x :20 Superman Holds

1 Min Runner’s Stretch

1 Min Butterfly

Bring It

STRENGTH

Bench Press

5 x 5

Alt with 3 to 5 Strict Pull Ups

CONDITIONING:

Every 3 Min for 12 Min

7 Deadlifts (225/155)

14 Box Jump Overs (24/20)

21 Russian KB Swings (53/35)

*Rest remainder of time if you finish early. Modify so you have about :30 of rest.

Competing at Anarchy? Use the fat for deadlifts today!

CORE/MOBILITY:

2 Minutes Legs on Wall

2 Minute Plank Hold