(405) 463-XFIT

Sweat It Out

STRENGTH:

Back Squat

10-8-6-4-2-1

Begin with a challenging set of 10. Build weight each set until you reach a heavy single for the day.

CONDITIONING:

15 Min Time Cap

400M KB Farmers Carry (53/35)

Then in remaining time

AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

CORE/MOBILITY:

1 Min Child’s Pose

15 Candlesticks

1 Min Frog

15 Candlesticks

Patriot

STRENGTH:

Hang Power Clean

6 x 3

Single Arm DB/KB Sots Press

4 x 5 each arm (for quality)

CONDITIONING:

Three Rounds for Time…

400M Run

7 Ring Muscle Ups (7 Strict Pull Ups)

14 Deadlifts (225/155)

21 Double Unders

STIMULUS: This should be a mover. Scale muscle up to maintain 5 minutes or < total round time.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Half Saddle

Monkeys on the Bed

The gym hike has been rescheduled for Saturday, May 4th due to weather.

Olympic Lifting at 9:30AM

CONDITIONING:

For Time….

1000M Row

15 Toes to Bar

30 Squat Cleans (135/95)

50 Double Unders

15 Toes to Bar

30 Push Ups

50 Double Unders

15 Toes to Bar

30 Back Squats (135/95)

50 Double Unders

15 Toes to Bar

30 Handstand Push Ups

50 Double Unders

15 Toes to Bar

30 Burpees

50 Double Unders

Candyland

STRENGTH:

6 Rounds for Quality

50 Ft Sled Pull (Heavy)

Max Rep Strict Pull Ups (or accumulate 5 or more reps per round)

CONDITIONING:

15 Min AMRAP

50M Right Arm KB Overhead Carry (53/35)

50M Left Arm KB Overhead Carry (53/35)

15 KB Swings (53/35)

15 Alt Pistols or Jumping Squats

*50M is to the street

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Twisted Cross

Punkyville

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

EMOM for 12 Min

1 Deadlift @ 85%

8 Bar Facing Burpees

CORE/MOBILITY:

1 Min Saddle

1 Min Straddle

200 Flutter Kicks with Barbell Hold

Lightning Bolt

STRENGTH:

Bench Press

4 x 6

Banded Pull Apart

4 x 20

CONDITIONING:

With a Partner and a 14 Min Time Cap

1000M Row (Partners switch each 250M)

Then in remaining time AMRAP

5 Devil Press (40/25)

8 Box Jump Overs (24/20)

*Partner 1 performs 5 devil press, then partner 2. Partner 1 then performs 8 Box Jump Overs then partner 2.

CORE/MOBILITY:

1 Min Downward Dog

15 Supermans

1 Min Lying Side Twist

15 Supermans

Grumpy Face

STRENGTH:

Back Squat

5 x 3

Side Plank

3 x :30 both sides

CONDITIONING:

Two Rounds for Time

800M Run

8 Bar Muscle Ups (8 Chest to Bar + 8 Push Ups)

12 Squat Snatch (135/95)

Time Cap 20 Min

CORE/MOBILITY:

1 Min Pigeon

1 Min Twisted Cross

Bike Helmet

STRENGTH:

Six Working Sets

Deadlift + Hang Power Clean + Squat + Shoulder to Overhead

Single Leg Hip Bridge 3 x 10 (each leg)

CONDITIONING:

12 Min AMRAP

30 Double Unders

10 Shoulder to Overhead (135/95)

10 Toes to Bar

CORE/MOBILITY:

1 Min Upward Dog

1 Min Child’s Pose

Anthem

Olympic Lifting at 9:30AM

CONDITIONING:

Four Rounds for Time

25 KB Swings (53/35)

25 Burpees

25 Single Arm KB Overhead Squats (53/35)

25 Sit Ups

Screen Door

STRENGTH:

Deadlift

6 x 2

CONDITIONING:

EMOM for 10 Min

8 Pull Ups

2 Squat Cleans (185/125)

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Straddle