(405) 463-XFIT

Yellow Horse

STRENGTH:

Hang Squat Clean

5 x 3

CONDITIONING:

For Time

10-8-6-4-2

Bar Muscle Ups

DB Thruster (50/30)

100M run after each round

STIMULUS: challenge your skill work! Thrusters unbroken if possible.

CORE/MOBILITY:

40 Hollow Rocks

1 Min Straddle

1 Min Downward Dog

Dumb Robot

STRENGTH:

Snatch Grip Behind Neck Push Press

3 x 5

DB Box Step Up

4 x 6 each leg

CONDITIONING:

21-15-9

Overhead Squat (115/75)

Pull Up

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Puppy Pose

Coloring Daddy

STRENGTH:

Front Squat

4 x 3

Accumulate 40 Perfect Pushups

CONDITIONING:

Three Rounds with a Partner

400M Run (partners run together)

35 Deadlifts (225/155)

One partner working at a time on deadlifts. Both partners must be back from Run you can begin lifting.

CORE/MOBILITY:

Side Plank 2 x :30 each side

1 Min Forward Fold

1 Min Butterfly

Radar

STRENGTH:

Snatch Pull

4 x 2

Power Snatch

3 x 3

Banded Pull Apart

3 x 15

CONDITIONING:

Four Rounds for Time….

30/20 Calorie Row

15 Russian KB Swings (70/53)

10 KB Goblet Squats (70/53)

CORE/MOBILITY:

30 Candlesticks

1 Min Pigeon Pose

1 Min Child’s Pose

Sirens

STRENGTH

Clean Complex x 2

Clean and Jerk

4 x 2

CONDITIONING

14 Min Running Clock

2 Min each movement max reps

Bike Calories

Ab Mat Sit Ups

Rope Climbs

KB Farmer Carry

Air Squats

Alt DB Snatch

Knees to Elbow

No rest between movements

CORE/MOBILITY

1 Min Upward Dog

1 Min Downward Dog

Sucker

Olympic Lifting 9:30AM

3 Sets of Snatch Complex (1 empty bar, 2 added weight if able)

High Hang Snatch

6 x 2 Working Sets

CONDITIONING:

Six Rounds for Time…

10 Burpee Pull Ups

25 Ab Mat Sit Ups

10 DB Devils Press (40/25)

50 Double Unders

Not On My Watch

STRENGTH:

Back Squat

4 x 3

Accumulate 25 Strict Pull Ups

CONDITIONING:

Five Rounds for Time…

7 Deadlifts (275/185)

50 Ft Handstand Walk (20 inverted shoulder touches or 3 wall climbs)

STIMULUS: Deadlifts in two sets. HS walk to be done in at least five foot increments or shorten the distance if you can’t walk properly at least five feet at a time.

CORE/MOBILITY:

:30 Bowler stretch

10 Wall Slides

1 Min Lying Side Twist

Tippy Top

STRENGTH:

Snatch

3 x 2

Romanian Deadlifts

3 x 3

CONDITIONING:

For Time 15 Min Time Cap

50 Toes to Bar

50 DB Thrusters (40/25)

50 Burpees

CORE/MOBILITY:

1 Min Upward Dog

1 Min Straddle

The Mist

STRENGTH:

Jerk From Rack

3 x 5

Weighted Hip Raise (Shoulder supported on bench)

3 x 6

CONDITIONING:

12 Min AMRAP

You Go I Go Per Movement with Partner

8 Pull Ups

8 Single Arm KB Overhead Squats (53/35)

8 KB Swings (53/35)

CORE/MOBILITY:

30 Candlesticks

1 Min Scorpion

1 Min Puppy Pose

Hobby Lobby Sale

STRENGTH:

A. Clean and Jerk Complex (same as last week)

Two sets. Add weight if desired. Complete before moving onto part B.

B. Power Clean

3 x 2 – drop and rest

CONDITIONING:

20 Min Time Cap

8 x 200M Overhead Plate Run (45/25)

Every time plate drops below the head, put it down and complete 7 air squats. Rest as needed between 200’s. Score is total time.

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Child’s Pose