(405) 463-XFIT

Truman

Olympic Lifting at 9:30AM

CONDITIONING:

Five Rounds for Time

10 Right Arm DB Snatch (50/35)

10 Right Arm DB Overhead Squat (50/35)

10 Left Arm DB Snatch (50/35)

10 Left Arm DB Overhead Squat (50/35)

10 Burpee to Bar (six inches above reach)

5 Bar Muscle Ups

50 Double Unders

Fresh Start

STRENGTH:

15 Min to work up to a heavy Clean and Jerk

CONDITIONING:

For Time…

40 Jumping Pull Ups

40 KB Swings (53/35)

30 Toes to Bar

30 KB Goblet Squats (53/35)

20 Pull Ups

20 KB Walking Lunges (53/35)

CORE/MOBILITY:

1 Min Child’s Pose

:30 Dolf Stretch

Gummy Bears

STRENGTH:

EMOM for 8 Min

1 Power Snatch + 1 Full Snatch

CONDITIONING:

14 Rounds

:30 On / :30 Off

Max Effort Row

STIMULUS: Each Row is a full out effort. With 1:1 Rest you should be able to stay close to the same effort each round.

CORE/MOBILITY:

30 Barbell Sit Ups

1 Min Forward Fold

1 Min Twisted Cross

Charge It Up

STRENGTH:

5 Sets

5 Strict Press + 5 Back Squats

Bar is to be taken directly to your back from last Strict Press.

CONDITIONING:

With a Partner You Go I Go per Movement

15 Min AMRAP

9 Deadlift (155/105)

12 Push Ups

15 Box Jumps (24/20)

CORE/MOBILITY:

2 Min Legs On Wall

:30 Biceps on Post

25 Superman’s

Told You So

Today is the last day to order sweats if you missed out the first time!

STRENGTH:

EMOM for 8 Min

2 Deadlifts + 1 Hang Squat Clean + 1 Front Squat

CONDITIONING:

Five Rounds For Time…

100 M Sprint (street and back)

10 Front Squats (115/75)

10 Bar Facing Burpees

:30 Rest

STIMULUS: SPRINT!

CORE/MOBILITY:

1 Min Half Straddle

15 Strict Knees to Elbow

1 Min Upward Dog

Crushed It

The next three weeks our strength is focusing on Barbell complexes. Be ready to move some weight and have fun!

STRENGTH:

Six Working Sets for Max Load

2 Push Press + 1 Jerk

CONDITIONING:

Four Rounds for Time…

15 Wallballs (20/14)

30 Double Unders

5/3 Muscle Ups (Double C2B Reps and Push Ups)

STIMULUS: Challenge to do Wallballs sets in 2 or less sets each round. Keep gymnastic work challenging.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Scorpion

30 Candlesticks

Powerlifting Meet

Gym opens at 8:30AM today.

Lifting begins at 9:30AM.

You do not need to sign up, just show up! All other classes are cancelled and no other fitness will be allowed during the meet.

Blindside

Powerlifting Meet tomorrow at 9:30AM! Gym opens at 8:30AM for warm up. All other classes are cancelled. We encroached everyone to participate!

STRENGTH:

Power Clean

EMOM for 10 Min

2 Reps

CONDITIONING:

10 Min AMRAP

1 Clean and Jerk (155/105)

2 Wallballs (20/14)

2 Clean and Jerks

4 Wallballs

3 Clean and Jerks

6 Wallballs

Continue pattern for 10 minutes.

Twirly Swirly

STRENGTH:

Bench Press

10 @ 40%

8 @ 50%

6 @ 60%

CONDITIONING:

12 Min EMOM

1 Deadlift @ 70%

5 Handstand Push Ups

9 Russian KB Swings (53/35)

STIMULUS: Goal is to complete all work within the minute over all minutes.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Puppy Pose

Cocoa

STRENGTH:

Back Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 65%

CONDITIONING:

With a Partner…

9 Thrusters (65/45)

1000M Row

15 Thrusters (65/45)

1000M Row

21 Thrusters (65/45)

*Each person must perform the set of Thrusters unbroken. If they are not done unbroken, each partner performs 5 Burpees.

** Barbell must be held overhead during the row.

CORE/MOBILITY:

1 Min Straddle

1 Min Downward Dog

200 Flutter Kicks