(405) 463-XFIT

Soft Pretzel

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

12 Min AMRAP with a Partner

You Go I Go Movement

10 Toes to Bar

10 KB Swings (53/35)

3 Clean and Jerks (135/95)

CORE/MOBILITY:

1 Min Pigeon

:30 Bowler Stretch

Superman Holds 3 x :30

Super Fancy

STRENGTH:

Thruster (from rack)

6 x 2

CONDITIONING:

Four Rounds for Time…

16 Alt DB Snatch (40/25)

12 Burpee Box Jumps

8 DB Squat (40/25) – single DB

4 Strict Handstand Push Up

*No kipping if modifying. Go to a box and work the pike HSPU or add a few Ab mats.

CORE/MOBILITY:

1 Min Forward Fold

1 Min Child’s Pose

50 Hollow Rocks

Good Riddance

No 5:30PM or 6:30PM tonight! Closed Wednesday.

STRENGTH:

Strict Press

4 x 7

CONDITIONING:

Three Rounds for Time

20 DB Hang Squat Cleans (40/25)

19 Pull Ups

then

2020M Row

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Straddle

Hooch

STRENGTH:

Back Squat

5 x 5

CONDITIONING:

Five Rounds for Time

20 Ab Mat Sit Ups

15 Russian KB Swings (70/53)

10 Burpees

CORE/MOBILITY

1 Min Upward Dog

1 Min Twisted Cross

Shooter

Olympic Lifting

Front Squat

3 x 3

EMOM for 12 Min

1 Cluster

CONDITIONING:

20 Min AMRAP

5 Deadlifts (185/125)

5 Bar Facing Burpees

5 Right Arm Hang KB Snatch (53/35)

5 Left Arm Hang KB Snatch (53/35)

Open Gym

Strength and Movement 8AM

Open Gym 9AM to 11AM

CFOKC Kids 10AM

Elsa

Open Gym today only from 1PM to 3PM

CONDITIONING

Three Rounds for Time

800M Run

10 Clean and Jerks (155/105)

15 Toes to Bar

20 Walking Lunges

Grinch

Classes at 5:45AM, 9AM and 11AM today only.

STRENGTH:

Strict Press

5 x 5

CONDITIONING:

For Time

500M Row

50 Double Unders

400M Row

40 Double Unders

300M Row

30 Double Unders

200M Row

20 Double Unders

100M Row

10 Double Unders

CORE/MOBILITY:

1 Min Downward Dog

1 Min Half Straddle

12 Days of Christmas

Perform like the song…

1 100M Run

2 Bar Muscle Ups

3 Front Squats (135/95)

4 Burpees

5 KB Deadlifts (53/35)

6 Handstand Push Ups

7 Hollow Rocks

8 Alt DB Snatch (40/25)

9 Russian KB Swings (53/35)

10 Box Jumps

11 Power Cleans (135/95)

12 Thrusters (135/95)

Shotgun

LIFTING:

Snatch Balance

7 x 1

Snatch

7 x 1

CONDITIONING

10 Min AMRAP

40 Wallballs (20/14)

40 KB Swings (53/35)

40 Pull Ups

10 Min AMRAP

40 Air Squats

40 DB Push Press (35/20)

40 Sit Ups

10 Min AMRAP

40 DB Hang Power Cleans (35/20)

40 Calorie Row