(405) 463-XFIT

American Beauty

STRENGTH:

Power Clean

8 x 1

CONDITIONING:

12 Min AMRAP

10 Chest to Bar Pull Ups

10 DB Thrusters (40/25)

200 M Run

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Forward Fold

75 Ab Mat Sit Ups

Wishing Girl

Thursday Throwdown tonight beginning at 7PM!

STRENGTH:

Turkish Get Up Practice

5 x 3 Each Arm

CONDITIONING:

Three Rounds for Time

400M Run

50 Air Squats

10 Push Jerks (135/95)

CORE/MOBILITY:

1 Min Hurdler Stretch

:30 Bowler Stretch

2 x 30 Single Leg V Ups

Filthy Fifty

STRENGTH:

Deadlift (Sumo option if desired)

5 x 3

CONDITIONING:

In Teams of Two ( one working at a time)

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 KB Swings (1 Pood)

50 Walking Lunge Steps

50 Knees to Elbow

50 Push Press (45# Bar)

50 Ab Mat Sit Ups

50 Wallballs (24/20)

50 Burpees

50 Double Unders

CORE/MOBILITY:

1 Min Straddle

:30 Thread the Needle

1 Min Downward Dog

 

Gold

STRENGTH:

Sled Walk with KB Farmer’s Carry

6 x 50 Ft

CONDITIONING:

Four Rounds for Time

350M Row

16 Hang Power Cleans (125/85)

16 Toes to Bar

CORE/MOBILITY:

2 x 20 Weigted Hip Bridge Raise

1 Min Upward Dog

1 Min Twisted Cross

Mystery Meat

Don’t forget to submit 18.3 scores by 7PM!

STRENGTH:

Back Squat

5 x 5

CONDITIONING:

12 Min Time Cap

12-9-6-3

Squat Snatch (185/115)

Handstand Push Up (Sub 1 wall climbs to every 3 HSPU Reps)

CORE/MOBILITY:

1 Min Lizard

1 Min Child’s Pose

30 Candlesticks

18.3

Gym will open at 8:30AM. Heats begin at 9AM!

18.3

Two Rounds with 14 Min Time Cap

100 Double Unders

20 Overhead Squats (115/80)

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Alt DB Snatches (50/35)

100 Double Unders

12 Bar Muscle Ups

Wings

STRENGTH:

Bench Press

3 x 8

Alt with 20 Hollow Rocks

CONDITIONING:

Three Rounds for Time…

400M Run

10 Clean and Jerks (135/95)

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Child’s Pose

Little Cricket

Throwdown tonight at 7PM!

SKILL:

Pistol Practice

CONDITIONING:

EMOM for 20 Min

Odd: 2 Power Snatch

Even: 8 Box Jump Overs (24/20)

CORE/MOBILITY:

1 Min Straddle

:30 Bowler Stretch

20 Strict Knees to Elbow