(405) 463-XFIT

Quack

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

Five Rounds for Time…

7 Clean and Jerks (155/105)

5 Muscle Ups ( 5 Strict Pull Ups + 5 Push Ups)

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Scorpion

Have Fun

Olympic Lifting 9:30AM

Behind the Neck Jerk

5 x 2

Power Snatch + Squat Snatch

8 sets

CONDITIONING:

For Time…

1 Mile Run

150 Double Unders

50 DB Hang Power Cleans (40/20)

800M Run

100 Double Unders

40 DB Hang Power Cleans

600M Run

75 Double Unders

30 DB Hang Power Cleans

400M Run

50 Double Unders

20 DB Hang Power Cleans

200M Run

25 Double Unders

10 DB Hang Power Cleans

The Seven

Open Gym 10am to 12pm and 2:30pm to 5:30pm

STRENGTH:

Hang Power Cleans

6 x 2

CONDITIONING:

Seven Rounds for Time

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbow

7 Deadlifts (245/175)

7 Burpees

7 KB Swings (70/53)

7 Pull Ups

Happy Fourth

We are closed today!

Join us for Open Gym on Friday, July 5th from 10AM to 12PM and 2:30PM to 5:30PM.

Lap Dog

We will be closed on Thursday, July 4th!

CONDITIONING:

30 Min AMRAP

800M Medball Run

100 Ft Handstand Walk or 200 Ft Bear Crawl

Every time you break on Handstand Walk or bear crawl, 10 Air Squats.

Pillow Fight

We will be closed on Thursday, July 4th!

STRENGTH:

Deadlift

5 x 3

CONDITIONING:

Ten Rounds for Time…

5 DB Right Arm Shoulder to Overhead (50/35)

5 DB Left Arm Shoulder To Overhead (50/35)

5 Burpees

25 Double Unders

STIMULUS: DB’s unbroken. Move fast!

CORE/MOBILITY:

1 Min Straddle

1 Min Thread the Needle

30 Candlesticks

Aloha

STRENGTH:

Thruster

5 x 5

Try to go up from last week!

CONDITIONING:

Four Rounds for Time…

200M Run

8 Squat Snatches (135/95)

16 Pull Ups

15 Min Time Cap

STIMULUS: pick a moderately heavy weight for snatches that you can maintain fast singles.

Do Or Die

Olympic Lifting 9:30AM

Three Position Snatch

5 x 2

EMOM for 10 Min

Snatch 1 Rep

CONDITIONING:

Five Rounds for Time…

400M Run

25 Air Squats

25 KB Swings (70/53)

Hot Shot

STRENGTH:

Z Press (seated Barbell Press)

6 x 4

CONDITIONING:

Six Rounds for Time…

250M Row

4 Ring Muscle Ups or 12 Toes to Bar

STIMULUS: this is a sprint! If you have muscle ups, do them. If you don’t, Toes to Bar!

CORE/MOBILITY:

2 x :30 Side Plank

1 Min Forward Fold

:30 Dolf Stretch

Fenced In

STRENGTH:

Back Squat

10-8-6-4-2-1

CONDITIONING:

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

Shoulder to Overhead (135/95)

Med Ball Sit Ups

Push Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Upward Dog