(405) 463-XFIT

Evil Genius

Day 21 Challenge: Read the nutrition label on everything you eat. The more you know!

STRENGTH:

Back Squat

10-8-8-5

CONDITIONING:

For Time…

1000M Row

100 Double Unders

1 Mile Run

20 Min Time Cap

CORE/MOBILITY:

1 Min Runners Stretch

1 Min Downward Dog

2 Min Plank Hold

Rock and Roll

Challenge Day 19: No sugar added beverages.

Olympic Lifting at 9:30AM

CONDITIONING:

24 Min AMRAP

8 Left Arm DB S2OH (50/30)

8 Right Arm DB S2OH (50/30)

5 Muscle Up (10 Chest to Bar Pull Ups)

12 Burpees

 

Spinning Fan

Good luck to everyone competing at Fittest in OK this weekend!

Day 18 Challenge: No alcohol. This may be easy for some, but on a Friday during the warm months this is a challenge for others!

STRENGTH:

Clean Pull 5 x 3

Snatch Balance 3 x 2

CONDITIONING:

Five Rounds for Time…

200M Run

15 Thrusters (75/55)

CORE/MOBILITY:

1 Min Pigeon Pose

:30 Bowler Stretch

200 Flutter Kicks with Plate Overhead

Reset

Day 17 Challenge: Consume at least 20 grams of fiber today.

STRENGTH:

Back Squat

4 x 3

CONDITIONING:

For Time…

25 Toes to Bar / 50 Double Unders

20 Toes to Bar / 50 Double Unders

15 Toes to Bar / 50 Double Unders

10 Toes to Bar / 50 Double Unders

5 Toes to Bar / 50 Double Unders

CORE/MOBILITY:

1 Min Upward Dog

1 Min Forward Fold

Lazy Dog

Day 16 Challenge: Eat one serving of something red. Add a colorful fruit or vegetable into the mix.

STRENGTH:

Hang Snatch

6 x 2

CONDITIONING:

12 Min AMRAP with Partner

You Go I Go Per Movement

8 Chest to Bar Pull Ups

12 Single Arm Overhead DB Walking Lunge Steps (50/30)

8 Alt DB Snatch (50/30)

CORE/MOBILITY:

50 Russian Twists

1 Min Couch Stretch

1 Min Child’s Pose

Improvised

Day 15 Challenge: Plan your post workout snack! Quality carbs and Protein.

STRENGTH:

Clean and Jerk

5 x 2

CONDITIONING:

For Time…

15-12-9-6-3

Calorie Row

Push Ups

Deadlifts (225/155)

CORE/MOBILITY:

1 Min Scorpion

15 Weighted Hip Bridges

1 Min Straddle

15 Weighted Hip Bridges

Moving Mountains

Day 14 Challenge: Eat four egg whites today.

STRENGTH:

Front Squat

3 x 3

CONDITIONING:

Three Rounds for Time…

400M Run

200M Single Arm KB Farmers Carry (53/35)

20 KB Swings (53/35)

*only one kb to be used during workout

CORE/MOBILITY:

1 Min Downward Dog

15 Candlesticks

1 Min Child’s Pose with Arms Behind Back

15 Candlesticks

The Awakening

Day 12 Challenge: Try a new fruit today! Get adventurous.

Join us today for our Mother’s Appreciation Day! Donuts, coffee, mimosas, childcare from 10AM to 11:30AM and a drawing for a 50 minute massage all for moms!

CONDITIONING:

For Time…

1 Mile Run

100 Wallballs (20/14)

50 Burpees

25 Bar Muscle Ups

Fresh Tomatoes

Day 11 Challenge: For every serving of caffeine you drink, drink two glasses of water.

STRENGTH:

Clean Pull 5 x 5

Snatch Balance 3 x 2

CONDITIONING:

Three Rounds for Time…

400M Run

12 Squat Snatch (135/95)

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Scorpion

200 Flutter Kicks

The Bridge

Challenge Day 10: Try a new, healthy recipe today.

STRENGTH:

Back Squat

5 x 5

CONDITIONING:

For Time…

9 – 15 – 21

DB Power Cleans (50/30)

Burpess

Alt Pistols (Jumping Split Lunge)

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Plank Hold

1 Min Downward Dog

1 Min Plank Hold