(405) 463-XFIT

Justice

STRENGTH:

Bench Press or Floor Press

5 x 5

CONDITIONING

EMOM for 15 Min

Min 1: Max Rep Rope Climbs

Min 2: Max Cal Bike

Min 3: Max Rep Box Jump Overs

CORE/MOBILITY:

:30 Calves on Post

1 Min Twisted Cross

Woah

STRENGTH:

Front Squat

4 x 3

Barbell Sit Up

4 x 10

CONDITIONING:

Four Rounds for Time

10 DB Hang Clean and Jerk (50/30)

35 Double Unders

25Ft Handstand Walk (50 Ft Bear Crawl or 3 Wall Climbs)

CORE/MOBILITY:

1 Min Thread the Needle

:30 Bowler Stretch

Grunt Work

30 Min AMRAP

800M Run

200M KB Farmer’s Carry

10 Sandbag Ground to Over the Shoulder

Starboard

STRENGTH:

Shoulder to Overhead 3 x 3 x 3

With a 18 Min Running clock perform one set of three every two minutes. (9 total sets of 3)

3 x 3 Strict Press

3 x 3 Push Press

3 x 3 Jerk

The goal is to go up in weight each set.

CONDITIONING:

12 Min Time Cap

25 Pull Ups

25 Burpees

25 Toes to Bar

25 Burpees

25 Pull Ups

Compare to 1/16/20.

CORE/MOBILITY:

1Min Banded Tricep

1 Min Puppy Pose

50 Hollow Rocks

Strain

Olympic Lifting 9:30AM

CONDITIONING:

Five Rounds for Time

30 Single Arm DB Overhead Walking Lunge Steps (50/30)

10 Single Arm DB Devil’s Press (50/30) (five each arm)

30 Air Squats

400M Run

Slither

STRENGTH:

DB Lat Pull Over

4 x 8

Barbell Curl

4 x 8

CONDITIONING:

Four Rounds for Time

200M Run

12 Hang Power Snatch (95/65)

3 Wall Climbs

CORE/MOBILITY:

50 Russian Twists

1 Min Child’s Pose

1 Min Forward Fold

Unicorn Rainbow

STRENGTH:

Back Squat

5 x 5

CONDITIONING:

For Time

50 Box Jump Overs (24/20)

50 Toes to Bar

50 DB Thrusters (40/25)

*Partition Reps any way you like.

CORE/MOBILITY:

1 Min Upward Dog

1 Min Straddle

Hurricane

STRENGTH:

EMOM for 12 Min

Min 1: 1 to 2 Rope Climbs

Min 2: 100ft KB Farmer’s Carry

CONDITIONING:

Three Rounds for Time…

30 Calorie Row

15 Shoulder to Overhead (135/95)

CORE/MOBILITY:

3 x 15 Hollow Rocks

3 x 15 Hip Bridge

1 Min Lying Side Twist

Mic Drop

STRENGTH:

Bulgarian Split Squat

5 x 10 each leg

Turkish Get Up

5 x 1 each arm

CONDITIONING:

15 Min Time Cap

800M Run

40 KB Swings (53/35)

400M Run

30 KB SwingS

200M Run

20 KB Swings

100M Run

10 KB Swings

CORE/MOBILITY:

1 Min Runners Stretch

1 Min Puppy Pose

It’s Fine

STRENGTH:

Power Clean

4 x 2, 3 x 1

CONDITIONING:

EMOM for 16 Min

Min 1: 1 Round of Cindy

Min 2: 1 Sequence of Bear Complex (As Heavy as Possible)

*Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats

**Bear Complex: 1 Power Clean, 1 Front Squat, 1 Shoulder Overhead, 1 Back Squat, 1 Behind the Neck Push Press

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Downward Dog