(405) 463-XFIT

The Sloth

STRENGTH:

Deadlift

6 x 3 @ 60%

Banded Pull Aparts

3 x 20

CONDITIONING:

For Time

50 Strict Pull Ups

100 Push Ups

150 Air Squats

CORE/MOBILITY:

Side Plank :30 x 2

:30 Bowler Stretch

1 Min Pigeon Pose

The Zaa

Powerlifting meet this Saturday! Sign up online! Lifting begins at 9:30AM! Gym will open 8:30AM. No other classes.

STRENGTH:

Front Squat

4 x 5 @ 65%

Barbell Curls

4 x 10

CONDITIONING:

Three Rounds for Time

15 Toes to Bar

30 Double Unders

500M Run (to end of Cul-de-sac and back)

STIMULUS: This is a mover! Minimal breaks and push the pace on the run.

CORE/MOBILITY:

1 Min Upward Dog

1 Min Scorpion

Shark Tank

Olympic Lifting at 9:30AM

CONDITIONING:

For Time….

100 Double Under

21 Snatches (95/65)

75 Double Under

15 Snatches

50 Double Unders

9 Snatches

Rest 3 Minutes

Three Rounds…

20 Pull Ups

15 Handstand Push Ups

20 Ab Mat Sit Ups

Rest 3 Minutes

100 Front Squats (95/65)

Every time you drop the Barbell, 5 Burpees.

Show Shoes

5:45AM and Strength and Movement are cancelled today due to weather.

STRENGTH:

Back Squat

2 x 5 @ 80%

1 x 1 @ 95%

Partner Glute Ham Raise 3 x 15

CONDITIONING:

Four Rounds for Time…

10 DB Clusters (50/30)

10 Toes to Bar

2 Wall Climbs

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Upward Dog

Downsizing

STRENGTH:

Bench Press

2 x 5 @ 80%

1 x 1 @ 95%

CONDITIONING:

For Time

15-12-9

Clean and Jerks (135/95)

Box Jumps (30/24)

STIMULUS: Sub 8 Min goal.

CORE/MOBILITY:

1 Min Downward Dog

2 Min Plank Hold

1 Min Scorpion

 

Beast

STRENGTH:

Deadlift

2 x 8 @ 65%

1 x 8 @ 70%

Banded Pull Through

3 x 15

CONDITIONING:

For Time…

1000 M Row

75 Double Unders

50 Alt DB Snatch (40/25)

25 Pull Ups

STIMULUS: Almost a sprint effort through entire workout. Light weight.

CORE/MOBILITY:

2 x 15 Superman

1 Min Straddle

:30 Thread the Needle

Happy New Year!

We will have Open Gym today from 10AM to Noon!

CONDITIONING:

Two Rounds For Time…

50 Air Squats

50 Sit Ups

50 Burpees

50 Walking Lunge Steps

50 Double Unders

Catch Me

No 5:30PM or 6:30PM classes today.

STRENGTH:

EMOM for 10 Min

2 Jerks (from rack)

CONDITIONING:

15 Min Time Cap

Five Rounds for Time….

5 Squat Cleans (185/125)

7 Toes to Bar

9 Push Ups

then

500M Row

STIMULUS: If scaling, Cleans should be heavy, fast singles. Row is a sprint at the end.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Upward Dog

Anchors Away

STRENGTH:

EMOM for 12 Min

1 Squat Snatch

CONDITIONING:

For Time…

21-15-9

Overhead Squats (95/65)

Chest to Bar Pull Ups

Burpees

STIMULUS: OHS in three or less sets. Challenge yourself on Pull Ups.

CORE/MOBILITY:

1 Min Child’s Pose

15 V Ups

1 Min Straddle

15 V Ups