(405) 463-XFIT

Karen

Don’t forget to Pre-Order your 2019 In House shirt at the front desk by Wednesday!!

STRENGTH:

EMOM for 8 Min

3 Hang Power Cleans

CONDITIONING:

For Time

150 Wallballs (20/14)

CORE/MOBILITY:

1 Min Saddle

1 Min Upward Dog

3 Min Plank Hold

Marguerita

STRENGTH:

Tempo Back Squat

6 x 3

3 second decent, 1 second pause, stand fast.

CONDITIONING

50 Reps for Time

Burpee

Push Up

Jumping Jack

Sit Up

Handstand

You may use the wall to kick up for handstand if needed!

CORE/MOBILITY:

50 Hollow Rocks

1 Min Twisted Lizard

1 Min Thread the Needle

Linda

Olympic Lifting:

Split Jerk (from Rack)

7 x 2

Turkish Get Ups

4 x 2 each side

CONDITIONING:

For Time

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

Deadlift 1 1/2 BW

Bench Press BW

Clean 3/4 BW

Will Lindsay

SKILL:

10 Min Handstand Practice

Then

5 Min EMOM of either

Handstand Wall Hold :30 on/:30 Rest

Or

Handstand Walk Max Distance :30 on/ :30 Rest

CONDITIONING:

10 Rounds for Time

3 Devil Press (50/35)

22 Walking Lunge (with one DB)

19 Air Squats

*You may work with a partner if you choose to by alternating movements for 14 rounds instead of 10. (Partner 1 DP, Partner 2 Lunge, Partner 1 Squat, Partner 2 DP….for 14 rounds)

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Butterfly

GI Jane

Join us for the first Brew RX of the season tonight at 6:30PM. We will have some hamburgers and hot dogs. Bring a side, lawn chair and BYOB!

STRENGTH:

Bench Press

4 x 6

For speed and explosiveness!

CONDITIONING:

For Time

100 Burpee Pull Ups

Pull up may be Strict or Kipping. Bar should be about six inches above your reach. Jumping pull ups from a box are a great modification.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Puppy Pose

3 Min Hip Bridge Hold

Jerry

STRENGTH:

Power Clean

5 x 3

CONDITIONING:

For Time….

1 Mile Run

2K Row

1 Mile Run

30 Min Time Cap

This may also be completed with a partner…

800M Run Together

2K Row (alternating every 500M)

800M Run Together

CORE/MOBILITY:

1 Min Downward Dog

100 Flutter Kicks

1 Min Pigeon Pose

Isabel

STRENGTH:

Sumo Deadlifts

5 x 5

CONDITIONING:

For Time…

30 Snatches (135/95)

CORE/MOBILITY:

Hollow Rock to Candlestick – 30 Reps

1 Min Saddle

1 Min Forward Fold

Labor Day

We are open from 10AM to Noon today! Join us for a workout!

CONDITIONING:

Choose from

“Coffland” or “Tommy Mac”

Hollyman

It’s Athlete Appreciation Day! Stop by during gym hours for some treats and door prizes as a thank you for supporting us through the years!

OLYMPIC LIFTING:

Snatch Pulls

5 x 2

EMOM for 12 Min

Snatch + Hang Squat Snatch

CONDITIONING:

30 Rounds for Time…

5 Wallballs (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

Timothy Haskell

SKILL:

20 Minutes of Handstand Skill work (holds, Walking drills, walking)

CONDITIONING:

Four Rounds for Time…

18 Overhead Squats (115/85)

18 Toes to Bar

CORE/MOBILITY:

1 Min Upward Dog

1 Min Thread the Needle