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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

Scosche

Challenge Day 9: Eat your body weight In grams of protein.

STRENGTH:

Three Position Snatch

5 Sets

https://youtu.be/IrXbuX1XVoc

CONDITIONING:

With a Partner for Time…

100 Pull Ups

50 Box Jumps (24/20)

100 Ab Mat Sit Ups

50 Overhead Squats (135/95)

CORE/MOBILITY:

1 Min Upward Dog

1 Min Puppy Pose

Keep It Level

Day 8 Challenge: Track everything you eat and drink for a full day. Use an app or write it down in a notebook.

STRENGTH:

Clean and Jerk

Fins a Heavy Double

CONDITIONING:

Eight Rounds for Time…

200M Overhead Plate Run (45/25)

Rest as needed between 200’s

10 Air Squats each time the plate drops below your head prior to the end of the 200. Do not rest plate on or behind your head.

CORE/MOBILITY:

:30 Thread the Needle

25 Hollow Rocks

1 Min Downward Dog

25 Hollow Rocks