(405) 463-XFIT

Riki Tiki Tavi

STRENGTH:

Seated DB Press

5 x 8

Max L Sit or L Hang

5 x Max Effort

CONDITIONING:

Every 2 Min for for 14 Min

2 Snatch (165/115)

12/10 Calorie Row

Rest the remainder of each 2 Min segment.

STIMULUS: Snatch should challenging and singles if modifying weight.

CORE/MOBILITY:

1 Min Half Straddle

1 Min Upward Dog

Sickly

STRENGTH:

Overhead Squat

5 x 3

CONDITIONING:

Five Rounds for Time…

200M Run

15 Russian KB Swings (pick your weight to go unbroken!)

10 Push Ups

CORE/MOBILITY:

25 Candlesticks

1 Min Downward Dog

1 Min Twisted Cross

Trigger

STRENGTH:

Back Squat

5 x 6

Turkish Get Up

5 x 1 each arm

CONDITIONING:

12 Min AMRAP

30 Double Unders

6 Devil’s Press (40/25)

30 Ft Handstand Walk (60Ft Bear Crawl or 3 Wall Climbs)

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Lying Side Twist

Brrrrrrr

Bar Muscle Up and Pistol Clinic at 12:15PM!

OLYMPIC LIFTING

Jerk from Rack

5 x 2

Clean and Jerk

5 x 1

CONDITIONING

Three Rounds for Time

750M Row

15 Rower Pike Abs

15 Squat Cleans (135/95)

Flips

Bar Muscle Up and Pistol workshop Saturday from 12:15PM to 2PM! Sign up!

STRENGTH:

DB Box Step Up

4 x 8 each leg

DB Row

4 x 8 each arm

CONDITIONING:

For Time

30 DB Push Press (40/25)

25 Push Ups

20 DB Walking Lunge Steps (40/25)

15 Handstand Push UPS

10 DB Squats (40/25)

5 Strict Pull Ups

* 50Ft DB Farmers Carry between round

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Child’s Pose

Sapphires

STRENGTH:

Cluster

6 x 2

Side Plank

6 x :15 each side

CONDITIONING:

For Time

500M Run (end of cul-d-sac and back)

75 Double Unders

50 Ab Mat Sit Ups

50 Air Squats

75 Double Unders

500M Run

CORE/MOBILITY:

1 Min Forward Fold

1 Min Butterfly

Wow

SKILL:

Muscle Up and Pull Up Work

10 Min Skill Work

8 Min EMOM of your choice of Strict MU, MU, Dips or pull ups. Pick your rep scheme and try to stay with it the entire EMOM! Have fun!

CONDITIONING:

For Time

21-15-9

Hang Power Snatch (75/55)

Burpees

Stimulus: be able to hang on to you barbell for big sets. Think at least 7-7-7.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Puppy Pose

2 Min Plank Hold

Pinocchio

STRENGTH:

Front Squat

5 x 5

Turkish Get Up

5 x 1 each arm

CONDITIONING:

Two With a Partner For Quality one person working at a time.

2 Min Max Bike Cals

2 Min Max Rope Climbs

2 Min Max Box Jumps

2 Min Max Slam Ball

* Partners must hold a single kettlebell (53/35) while the other partner is working during the Full duration of the workout. Every time it touches the ground both partner complete five burpees at the end of the workout.

Partners May start on any movement, but must follow the order as written based on where they start.

CORE/MOBILITY:

100 Flutter Kicks

1 Min Downward Dog

1 Min Lying Side Twist

Key West

Push Press

6 x 3

L Hang or L Sit Practice

6 x max effort hold

CONDITIONING:

One Round Every Three Minutes for Twelve Minutes

10 Deadlifts (225/155)

15 Toes to Bar

20 Wallballs (20/14)

Rest remainder of three minutes

CORE/MOBILITY

1 Min Scorpion

1 Min Upward Dog

Bad Boy

Olympic Lifting

Snatch Pull

5 x 2

Hang Power Snatch + OHS

7 x 2

CONDITIONING

For Time

40 DB Thrusters (40/25)

1000M Row

6 Wall Climbs

40 DB Deadlifts

1000M Row

6 Wall Climbs

40 DB Hang Power Cleans

1000M Row

6 Wall Climbs