(405) 463-XFIT

Titan

STRENGTH:

Hang Power Clean

6 x 3

CONDITIONING:

For Time

50 Calorie Row

100 KB Swings (53/35)

50 Burpees

CORE/MOBILITY:

1 Min Straddle

1 Min Upward Dog

3 x 10 Single Leg Hip Bridge

Delicious

STRENGTH:

Power Snatch

6 x 2

CONDITIONING:

For Time

9 – 15 – 21

Front Squats (135/95)

Box Jumps (24/20)

Push Ups

CORE/MOBILITY:

1 Min Couch Stretch

1 Min Lying Side Twist

50 Russian Twists

Thank You

Thank you, Veteran’s! Come workout for free today.


STRENGTH:

Romanian Deadlift

5 x 5

Plank Hold (Add weight if able)

4 x :30

CONDITIONING:

7 Rounds for Time…

7 DB Thrusters (40/25)

21 Double Unders

STIMULUS: Thrusters unbroken. Keep it under ten minutes!

CORE/MOBILITY:

1 Min Downward Dog

1 Min Puppy Pose

20.5

Gym Opens at 8:30AM! First heat at 9AM. Last heat at 11AM.

20 Min Time Cap

40 Ring Muscle Ups

80 Calorie Row

120 Wallballs

Prom Open After Party kicks off at 7:30PM!

Baby Sloth

STRENGTH:

DB Box Step Up

4 x 8 each leg

CONDITIONING:

For Time

10-9-8-7-6-5-4-3-2-1

DB Hang Power Clean (40/25)

Shuttle Run Between Each Round (25ft/50Ft)

CORE/MOBILITY:

1 Min Saddle with Eagle Arms

1 Min Downward Dog

200 Flutter Kicks

Guess What

20.5 announcement tonight! 7:30PM!

STRENGTH:

Sled Pulls

8 x 50Ft (heavier than last week)

CONDITIONING:

Five Rounds for Time

3 Burpee Ring Muscle Ups (6 Burpee Pull Ups)

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

9 Russian KB Swings (70/53)

CORE/MOBILITY:

30 Candlesticks

1 Min Pigeon Pose

1 Min Child’s Pose

Move Along

STRENGTH:

Deadlift

4 x 6 – reps should be perfect

Palof Press

4 x 8 each side

CONDITIONING:

Four Rounds

20/16 Calorie Row

8 Right Arm DB S2OH (50/35)

8 Left Arm DB S2OH (50/35)

30 Double Unders

Stimulus: DB Reps should be done in 1 or 2 sets. Push the pace of your row today.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Lizard

50 Hollow Rocks

Darkness

STRENGTH:

Overhead Squats

5 x 5

Single Leg KB Romanian DL

3 x 10 each side

CONDITIONING:

For Time

800M Run

12 Wallclimbs

8 Snatch (165/115)

CORE/MOBILITY:

:30 Thread the Needle

1 Min Puppy Pose

Coldstone

Don’t forget to enter your 20.4 score!

STRENGTH:

Strict Press

6 x 3

Side Plank

4 x :15 each side

CONDITIONING:

EMOM for 12 Min

Odd: 10 Chest to Bar Pull Ups

Even: 15 Wallballs (20/14)

Stimulus: Finish pull ups within minute to build tolerance for fast reps. Wallballs in one or two sets.

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Lying Side Twist

20.4

Gym opens at 9AM.

Heats start at 9:15AM and run every thirty minutes!