(405) 463-XFIT

Red River

Olympic Lifting at 9:30AM

CONDITIONING:

For Time

50/40 Calorie Row

45 KB or DB Deadlifts (53/35) or (50/35)

100 Double Unders

35 KB or DB Hang Power Cleans

50/40 Calorie Row

25 KB or DB Push Jerks

100 Double Unders

15 KB or DB Single Arm Overhead Squats

50/40 Calorie Row

*If you really want to challenge yourself, use KB’s.

Bubbly

STRENGTH:

Power Clean

5 @ 75% 5 @ 80% 5 @ 85%

Alt with 3 x 6 DB Single Leg Romanian Deadlifts

CONDITIONING:

8 Min Time Cap

50 Pull Ups

30 Front Rack Lunge Steps Stationary (135/95)

15 Strict Handstand Push Ups (Strict Press)

CORE/MOBILITY:

:30 Thread the Needle

1 Min Hurdler

1 Min Puppy Pose

 

Memorized

STRENGTH:

Back Squat

5 @ 75% 5 @ 80% 5 @ 85%

Alternate with 15 Banded Pull Throughs

CONDITIONING:

Four Rounds for Time

250M Row

20 Wallballs (20/14)

10 Toes to Bar

1 Min Rest

Trojans

STRENGTH:

Shoulder Press

5 @ 75% 5 @ 80% 5 @ 85%

CONDITIONING:

Three Rounds for Time..

400M Sled Pull

400M KB Farmers Carry

20 Power Snatches (95/65)

Partners pull sled and carry KB’s at the same time. They may switch back and forth as often as they like during the 400M.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Legs on Wall

Hipster Sesh

Beginning today, Tuesday 6:30PM class will Be Accessory Olympic Weightlifting. There will also be “Open Gym” time from 6:30PM to 7:30PM for anyone wanting to complete the day’s class strength and workout!

STRENGTH:

Deadlift

5 @ 75% 5 @ 80% 5 @ 85%

Alternate with 3 x 10 DB lateral Box Step Overs (between working sets)

CONDITIONING:

15 Min EMOM

5 DB Burpees (40/20)

5 DB Hang Power Cleans (40/20)

5 Air Squats

CORE/MOBILITY:

1 Min Pigeon Pose

1 Min Seated Straddle

2 x :30 Superman Holds

Gravel Grinder

STRENGTH:

Overhead Squat

5 x 75% 5 x 80% 5 x 85%

Base your numbers off 90% of your 1RM

CONDITIONING:

16 Min Time Cap

Four Rounds for Time…

200M Run

50 Double Unders

8 Shoulder to Overhead (205/135)

CORE/MOBILITY:

1 Min Downward Dog

100 Barbell Flutter Kicks

1 Min Child’s Pose

1775

Olympic Lifting at 9:30AM.

CONDITIONING:

60 Min AMRAP

17 Power Cleans (95/65)

75 Air Squats

Unload barbell and carry it 200M.

Return to plates and carry one 200M.

Return for other plate and carry 200M.

 

JT

STRENGTH:

Hang Power Clean

4 x 3

CONDITIONING:

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

CORE/MOBILITY:

:30 Bowler Stretch

10 Wall Slides

1 Min Thread the Needle

 

G.I. Jane

STRENGTH:

Front Squat

5 x 5

CONDITIONING:

For Time…

100 Burpee Pull Ups

Pull Up Bar should be six inches from top of reach. Kipping or Strict Pull Up. May scale with a burpee and jumping pull up from box.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Puppy Pose

30 Candlesticks

Filthy Fifty

This may be done as a pair or individual.

With a 40 Min Time Cap

50 Box Jumps (20 inch)

50 Jumping Pull Ups

50 KB Swings (53/35)

50 Walking Lunge Steps

50 Knees to Elbow

50 Push Press (45/35)

50 Sit Ups

50 Wallballs (20/14)

50 Burpees

50 Double Unders

CORE/MOBILITY:

1 Min Scorpion

1 Min Upward Dog