(405) 463-XFIT

Pop Goes My Heart

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

Three Rounds for Time

20/16 Calorie Row

10 Shoulder to Overhead (135/95)

50 Double Unders

STIMULUS: S2OH in 1 or 2 sets!

CORE/MOBILITY:

:30 Bowler Stretch

:30 Calves on Post

Sun Spring

STRENGTH:

EMOM for 8 Min

2 Front Squats

CONDITIONING:

With a Partner

12 x 200M Run

Partner Front Rack Hold During Run (135/95)

*Each partner runs 6 x 200M. If the bar drops at ANY point during the workout (even the exchange) both partners complete 7 burpees at the end of each bar drop. Time stops after Burpees are complete.

Try to partner with someone using the same weight as you for the Hold!

STIMULUS: Run fast and work through the burn! This one becomes very menta towards the end!

CORE/MOBILITY:

1 Min Downward Dog

1 Min Thread the Needle

Rainbow

STRENGTH:

Power Clean

7 x 2

Turkish Get Up

Accumulate 6 each arm

CONDITIONING:

For Time…

50 Wallballs (20/14)

50 Toes to Bar

50 Push Ups

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Hurdler

Calculators

STRENGTH:

Shoulder Press

5 x 3

Side Plank

4 x :20 each side

CONDITIONING:

12 Min Time Cap

25-15-5-15-25

Medball Sit Ups

Russian KB Swing (70/53)

Burpees

STIMULUS: Move fast!

CORE/MOBILITY:

1 Min Upward Dog

1 Min Puppy Pose

Boom

STRENGTH:

Bench Press

4 x 10 moderate light weight

CONDITIONING:

Four Rounds for Completion

100M Sled Pull (45/25)

100M Overhead Barbell Walk (45/35)

100M Run

Use today as recovery or prep for 19.5. Don’t be a hero. Your body will thank you.

CORE/MOBILITY:

1 Min Lying Side Twist

1 Min Puppy Pose

The Right Stuff

STRENGTH:

EMOM for 8 Min

3 Push Press

CONDITIONING:

For Time…

800M Run

50 KB Swings (53/35) (American)

500M Row

50 Ab Mat Sit Ups

STIMULUS: Treat the run and row as sprints!

CORE/MOBILITY:

1 Min Downward

1 Min Upward Dog

Sundance

STRENGTH:

Deadlift

5 x 3

Banded Pull Apart

3 x 20

CONDITIONING:

12 Min AMRAP with Partner (Alternating Rounds)

5 DB Power Cleans (50/30)

10 DB Reverse Step Lunge (50/30) (both db’s racked on shoulders)

*Partner must hold plank while other partner is working.

CORE/MOBILITY:

1 Min Samson Stretch

1 Min Straddle

Tight Hat

STRENGTH:

EMOM for 8 Min

2 Clean and Jerks (reset each rep)

CONDITIONING:

3 x 3 Min AMRAP (1 Min Rest between)

8 Bar Facing Burpees

6 Handstand Push Ups

4 Front Squats (165/115)

*Start where you left off each AMRAP.

CORE/MOBILITY:

:30 Thread the Needle

1 Min Pigeon Pose

30 Barbell Sit Ups

Sweet Spot

STRENGTH:

Back Squat

4 x 8

DB Curl

4 x 8

CONDITIONING:

Three Rounds for Time…

6 Ring Muscle Ups (12 Strict Pull Ups)

18 Push Ups

400M Run

STIMULUS: This is a good day to practice! Pick a good variation of the Strict Pull Up if scaling that keeps the movement tough!

CORE/MOBILITY:

:30 Biceps on Post

:30 Dolf Stretch

1 Min Downward Dog

30 V Ups

Mirror Ball

STRENGTH:

Good Morning

4 x 8

Barbell Hip Bridge

4 x 8

CONDITIONING:

Three Rounds for Time…

500M row

50 Double Unders

30 Ab Mat Sit Ups

STIMULUS: Just keep moving!!

CORE/MOBILITY:

1 Min Saddle Side Stretch (each leg)

1 Min Downward Dog