(405) 463-XFIT

Minute Mob

STRENGTH:

Power Clean

3 @ 80% 3 @ 85% 3 @ 90% +

CONDITIONING:

3 Rounds for Reps

1 Min DB Burpee Box Step Overs (50/30)

1 Min Ab Mat Sit Ups

1 Min Ring Muscle Ups or Strict Pull Ups

1 Single Arm KB Overhead Squats

1 Min Rest

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

Zero Drop

STRENGTH:

Back Squat

3 @ 80% 3 @ 85% 3 @ 90% +

Alternate with 3 x 10 Single Leg Hip Bridge

CONDITIONING:

Two Rounds for Time…

50 Calorie Row

25 Handstand Push Ups

*If you can complete 15 reps unbroken, add a deficit.

CORE/MOBILITY:

1 Min Frog Stretch

1 Min Child’s Pose

Terrible Nothing

STRENGTH

Shoulder Press

3 @ 80% 3 @ 85% 3 @ 90%

Accumualte 30 GHD Sit Ups.

CONDITIONING:

With a Partner

800M Run

150 Double Unders

100 KB Swings (53/35)

150 Double Unders

800M Run

Partners Run together. Split reps anyway working one person at a time.

CORE/MOBIKITY:

1 Min Downward Dog

1 Min Scorpion

ACTIVE RECOVERY CLASS WORK:

Sled drag w hip circle above knees
3x100ft forward
3x100ft backward

Belt squat (partial reps, just above parallel not locking out as to keep constant tension)
3×20

Staggered Stance KB RDL
3×10 each leg

 

Mitten

STRENGTH:

Deadlift

3 @ 80% 3 @ 85% 3 @ 90% +

Alternate with 3 x 10 PVC Superman Raises

CONDITIONING:

Three Rounds for Time…

15 Wallballs (20/14)

15 Pull Ups

15 Wallballs (20/14)

15 Toes to Bar

15 Min Time Cap

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Saddle Stretch

1 Min Puppy Pose

Love Letters

STRENGTH:

Overhead Squat

3 @ 80% 3 @ 85% 3 @ 90% +

Alternate with 3 x 20 Banded Pull Aparts

CONDITIONING:

12 Min EMOM:

Odd: 10 Alt DB Snatch (70/50)

Even: 10 Burpees to Target (six inches above reach)

CORE/MOBILITY:

2 Min Plank Hold

1 Min Twisted Cross

1 Min Upward Dog

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