(405) 463-XFIT

Captain Crunch

Dexascan has been rescheduled for next Friday.

Good luck today, First Timers!!

CONDITIONING:

750M Row

30 Clean and Jerks (135/95)

30 HSPU

500M Row

20 Clean and Jerks (155/105)

20 Push Ups

250M Row

10 Clean and Jerks (185/135)

100Ft Handstand Walk or 10 Wall Climbs

Tabata

SKILL:

Rope Climbs and Handstand

CONDITIONING:

Tabata

Squats or Pistols

Rest 1 Min

Push Ups

Rest 1 Min

V Ups or Toes to Bar

Resf 1 Min

Russian KB Swings

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Straddle

All The Way Up

DexaScan will be rescheduled from this Saturday to the following Friday due to some equipment maintenance. We will have a new sign up sheet at the front desk. We apologize!

STRENGTH:

Bench Press / Strict Pull Up (for weight)

5-4-3-2-1

CONDITIONING:

Two Rounds for Time…

800M Run or Row

25 Overhead Squats (65/45)

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Saddle Stretch

30 Barbell V Ups

Move That Bus

STRENGTH:

Clean + Hang Clean (Squat or Power)

7 x 1

CONDITIONING…

With a Partner and a 21 Min Clock…

7 Min Deadlift (pick your weight)

7 Min Back Squat (pick your weight)

7 Min Push Press (pick your weight)

One partner will lift weight for reps while the other partner runs a 200M. Partners will switch between lifting and running. Every 7 minutes the movement will change. Teams will pick the weight for each movement. Score is total pounds lifted during 21 minutes!

CORE/MOBILITY:

1 Min Downward Dog

1 Min Twisted Cross

Think Tank

Don’t forget to get signed up for Dexascan from Arc Recovery! They will be at the gym Saturday morning beginning at 8AM. Cost is $50 for your body composition scan!

STRENGTH:

Bent Over Row 4 x 8

Barbell Curls 4 x 8

CONDITIONING:

For Time

12-9-6

Muscle Ups

Alt DB Snatch (70/50)

Handstand Push Ups

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Bowler Stretch

2 Min Plank Hold

The Slap

Don’t forget to get registered for our In House Competiton on Saturday, September 1st!

STRENGTH:

Thruster

5 x 3 (from rack)

CONDITIONING:

11 Min Time Cap

1500M Row (For Time)

In remaining time establish 1RM Front Squat (from rack)

Score is Row time and best lift made within time Cap.

CORE/MOBILITY:

Turkish Get Up (5 Right / 5 Left)

1 Min Couch Stretch

1 Min Scorpion

Turtle

Olympic Lifting at 9:30AM

CONDITIONING:

For Time…

50 Back Squats (135/95)

40 Pull Ups

30 Shoulder to Overhead (135/95)

50 Front Squats (85/65)

40 Pull Ups

30 Shoulder to Overhead (85/65)

50 Overhead Squats (65/45)

40 Pull Ups

30 Shoulder to Overhead Squats (65/45)

*May be completed as a team by adding 50% of the Reps. Example 50 becomes 75, 40 becomes 60 and 30 becomes 45.

Order Up

STRENGTH:

Snatch + Overhead Squat

7 x 1

CONDITIONING:

For Time….

21-15-9

Overhead Squats (95/65)

Push Ups

CORE/MOBILITY:

1 Min Twisted Cross

15 V Ups

1 Min Pigeon Pose

15 V Ups

One More Bite

STRENGTH:

Back Squat

4 x 10

CONDITIONING:

Five Rounds for Time…

100M Sprint (street and back)

7 Chest to Bar Pull Ups

14 KB Swings (53/35)

Rest :30

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Runners Stretch

200 Flutter Kicks

Paradise

STRENGTH:

Sumo Deadlift

4 x 6

CONDITIONING:

Two Rounds in Teams of Two…

2 Min Rope Climbs

2 Min Burpee Box Jumps (24/20)

2 Min Bike Calories

2 Min Power Cleans (135/95)

1 Min Rest

CORE/MOBILITY:

1 Min Downward Dog

1 Min Forward Fold

2 x :30 Star Holds