(405) 463-XFIT

Winter Woods

Dexascan will be onsite from 1PM to 7PM! There are still available times open!

STRENGTH:

Power Clean + Hang Power Clean

7 x 1

CONDITIONING:

Five Rounds for Time

3 Clean and Jerks (185/135)

15 Toes to Bar

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Half Straddle

 

The Puppy Workout

STRENGTH:

Front Squat

4 x 4

CONDITIONING:

For Time…

20-16-12-8-4

Alt KB Snatch (53/35)

35 Double Unders after each round

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Downward Dog

200 Flutter Kicks

Sombrero

STRENGTH:

Z Press

5 x 5

CONDITIONING:

With a Partner…

1000M Row

50 Box Jump Overs (24/20)

75 Wallballs (20/14)

Partner must Hold KB during all movements anyway they like (53/35)

*At the top of each minute both partner perform 3 Burpees.

CORE/MOBILITY:

3 x 6 Strict Knees to Elbow

1 Min Lying Side Twist

1 Min Saddle

Baby Otters

STRENGTH:

Sumo Deadlift

5 x 5

CONDITIONING:

For Time…

50 Ft Handstand Walk (100Ft Bear Crawl or 5 Wall Climbs)

20 DB Power Cleans (50/30)

50 Ft Handstand Walk

20 DB Squats (50/30)

800M Run

CORE/MOBILITY:

1 Min Scorpion

1 Min Upward Dog

30 Candlesticks

Skip Intro

STRENGTH:

Back Squat

7 x 2

CONDITIONING:

Three Rounds for Time…

25 Pull Ups

12 Shoulder to Overhead (155/105)

1 Min Rest

CORE/MOBILITY:

2 x :30 Star Holds

:30 Thread the Needle

1 Min Puppy Pose

Captain Crunch

Dexascan has been rescheduled for next Friday.

Good luck today, First Timers!!

CONDITIONING:

750M Row

30 Clean and Jerks (135/95)

30 HSPU

500M Row

20 Clean and Jerks (155/105)

20 Push Ups

250M Row

10 Clean and Jerks (185/135)

100Ft Handstand Walk or 10 Wall Climbs

Tabata

SKILL:

Rope Climbs and Handstand

CONDITIONING:

Tabata

Squats or Pistols

Rest 1 Min

Push Ups

Rest 1 Min

V Ups or Toes to Bar

Resf 1 Min

Russian KB Swings

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Straddle

All The Way Up

DexaScan will be rescheduled from this Saturday to the following Friday due to some equipment maintenance. We will have a new sign up sheet at the front desk. We apologize!

STRENGTH:

Bench Press / Strict Pull Up (for weight)

5-4-3-2-1

CONDITIONING:

Two Rounds for Time…

800M Run or Row

25 Overhead Squats (65/45)

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Saddle Stretch

30 Barbell V Ups

Move That Bus

STRENGTH:

Clean + Hang Clean (Squat or Power)

7 x 1

CONDITIONING…

With a Partner and a 21 Min Clock…

7 Min Deadlift (pick your weight)

7 Min Back Squat (pick your weight)

7 Min Push Press (pick your weight)

One partner will lift weight for reps while the other partner runs a 200M. Partners will switch between lifting and running. Every 7 minutes the movement will change. Teams will pick the weight for each movement. Score is total pounds lifted during 21 minutes!

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

Think Tank

Don’t forget to get signed up for Dexascan from Arc Recovery! They will be at the gym Saturday morning beginning at 8AM. Cost is $50 for your body composition scan!

STRENGTH:

Bent Over Row 4 x 8

Barbell Curls 4 x 8

CONDITIONING:

For Time

12-9-6

Muscle Ups

Alt DB Snatch (70/50)

Handstand Push Ups

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Bowler Stretch

2 Min Plank Hold