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Take My Breath Away

Today is day one of our official gym wide At Home programming! We are excited to bring you this each day and we hope it keeps you moving while we are all stuck at home.

General Warm Up (included in all three videos)

2 Min general moving (I did weird dancing)

Two Rounds

10 Reps Kang Squat

10 Scapular Push Ups

20 Shoulder Touches

5 Athletic Burpees

Move through half saddle and bodyweight turkish get ups to finish it off.

Full Gym Version:

For Time

100 KB Swings (53/35)

100 Barbell Thrusters

100 Burpees

Partition reps however you like.

Modified Equipment Version:

200 Mountain Climbers (R/L =1) or 100 KB/DB Swings

100 KB or DB Thrusters

100 Burpees

Partition Reps however you like

Bodyweight Version:

For Time

200 Mountain Climbers (R/L = 1)

100 Jumping Squats

100 Burpees

Partition reps however you like.

CORE WORK

Five Rounds

12 Loaded Sit Ups

12 Loaded Twists (R/L = 1)

12 Plank to Forearm (6 leading with each arm)

Crazy Town

OLYMPIC LIFTING

Overhead Squat

4 x 3

CONDITIONING

Two Rounds for Time

20 Clean and Jerks (155/105)

40 Bar Facing Burpees

Wacko

STRENGTH:

Strict Press

5 x 5

*seated press is always an option if needed

CONDITIONING

Three Rounds for Time

500M Row

20 DB Hang Power Cleans (40/25)

CORE/MOBILITY

1 Min Straddle

1 Min Thread the Needle

Rise Up

STRENGTH:

DB Lateral Box Step Up

4 x 8 each leg

Barbell Curl

4 x 8

CONDITIONING:

For Time

50 Double Unders

25 Toes to Bar

40 Double Unders

20 Toes to Bar

30 Double Unders

15 Toes to Bar

20 Double Unders

10 Toes to Bar

10 Double Unders

5 Toes to Bar

CORE/MOBILITY

1 Min Downward Dog

1 Min Upward Dog

Swish

SKILL WORK

20 Min Rope Climb Practice

CONDITIONING

Two Rounds for Time

800M Run

50 Air Squats

25 Shoulder to Overhead (115/75)

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Child’s Pose

200 Flutter Kicks

World Domination

STRENGTH:

Back Squat

2 x 8 @ 60%

2 x 4 @ 65%

CONDITIONING

Four Rounds for Time

100M KB Farmers Carry

20 Russian KB Swings (70/53)

10 Burpees

CORE/MOBILITY:

1 Min Upward Dog

1 Min Half Saddle

Handstands for Hannah

20 Min MOBILITY FLOW

Handstands for Hannah. Today’s workout is a tribute workout to a young mom who was the victim of domestic violence.

CONDITIONING:

For Time

100Ft Handstand Walk

100Ft DB Walking Lunge (40/25)

6 Ring Muscle Ups

100Ft Handstand Walk

100Ft DB Walking Lunge (40/25)

4 Ring Muscle Ups

100Ft Handstand Walk

100Ft DB Walking Lunge

3 Ring Muscle Ups

*Sub bear crawls or wall walks for handstand walks. Ring Muscle Up sub can be chest to bar and dips or push ups x 2.

CORE/MOBILITY:

50 KB Side Bends

Free Stretch

Tizzy

OLYMPIC LIFTING

Jerk 6 x 2

Power Clean + Hang Power Clean 6 x 1

CONDITIONING

Five Rounds for Time

400M Run

20 Wallballs (20/14)

20 KB Swings (53/35)