(405) 463-XFIT

Jungle

STRENGTH:

EMOM for 8 Min

1 Power Snatch + 1 Squat Snatch

CONDITIONING:

EMOM for 10 Min

21 Double Unders

7 Power Snatches (75/55)

Complete both movements within the minute.

STIMULUS: Complete a challenging amount of work each minute.

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Downward Dog

Seized

STRENGTH:

Five Working Sets

3 Strict Press + 2 Thrusters

CONDITIONING:

With a Partner You Go I Go Rounds

14 Min AMRAP

1 Wall Climb

5 Box Jump Overs

9 KB Deadlifts (53/35)

CORE/MOBILITY:

2 x 15 Weighted Hip Bridges

1 Min Pigeon Pose

:30 Thread the Needle

Zwiftness

STRENGTH:

8 Min EMOM

2 Deadlifts + 1 Hang Squat Clean + 1 Front Squat

CONDITIONING:

12 Min AMRAP

8 Toes to Bar

10 DB Hang Clean and Jerks (50/35)

14/12 Calorie Row

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

Flying V

STRENGTH:

Five Working sets

2 Push Press + 2 Jerks

CONDITIONING:

Four Rounds…

12 Push Ups

10 Alt Pistols (sub Jumping split Lunge)

4 Ring Muscle Ups (sub 12 Strict Pull Up)

Then…

800M Run

STIMULUS: Sprint 800M Run after body weight work is complete.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Seated Straddle

30 Candlesticks


Truman

Olympic Lifting at 9:30AM

CONDITIONING:

Five Rounds for Time

10 Right Arm DB Snatch (50/35)

10 Right Arm DB Overhead Squat (50/35)

10 Left Arm DB Snatch (50/35)

10 Left Arm DB Overhead Squat (50/35)

10 Burpee to Bar (six inches above reach)

5 Bar Muscle Ups

50 Double Unders

Fresh Start

STRENGTH:

15 Min to work up to a heavy Clean and Jerk

CONDITIONING:

For Time…

40 Jumping Pull Ups

40 KB Swings (53/35)

30 Toes to Bar

30 KB Goblet Squats (53/35)

20 Pull Ups

20 KB Walking Lunges (53/35)

CORE/MOBILITY:

1 Min Child’s Pose

:30 Dolf Stretch

Gummy Bears

STRENGTH:

EMOM for 8 Min

1 Power Snatch + 1 Full Snatch

CONDITIONING:

14 Rounds

:30 On / :30 Off

Max Effort Row

STIMULUS: Each Row is a full out effort. With 1:1 Rest you should be able to stay close to the same effort each round.

CORE/MOBILITY:

30 Barbell Sit Ups

1 Min Forward Fold

1 Min Twisted Cross

Charge It Up

STRENGTH:

5 Sets

5 Strict Press + 5 Back Squats

Bar is to be taken directly to your back from last Strict Press.

CONDITIONING:

With a Partner You Go I Go per Movement

15 Min AMRAP

9 Deadlift (155/105)

12 Push Ups

15 Box Jumps (24/20)

CORE/MOBILITY:

2 Min Legs On Wall

:30 Biceps on Post

25 Superman’s

Told You So

Today is the last day to order sweats if you missed out the first time!

STRENGTH:

EMOM for 8 Min

2 Deadlifts + 1 Hang Squat Clean + 1 Front Squat

CONDITIONING:

Five Rounds For Time…

100 M Sprint (street and back)

10 Front Squats (115/75)

10 Bar Facing Burpees

:30 Rest

STIMULUS: SPRINT!

CORE/MOBILITY:

1 Min Half Straddle

15 Strict Knees to Elbow

1 Min Upward Dog

Crushed It

The next three weeks our strength is focusing on Barbell complexes. Be ready to move some weight and have fun!

STRENGTH:

Six Working Sets for Max Load

2 Push Press + 1 Jerk

CONDITIONING:

Four Rounds for Time…

15 Wallballs (20/14)

30 Double Unders

5/3 Muscle Ups (Double C2B Reps and Push Ups)

STIMULUS: Challenge to do Wallballs sets in 2 or less sets each round. Keep gymnastic work challenging.

CORE/MOBILITY:

1 Min Downward Dog

1 Min Scorpion

30 Candlesticks