(405) 463-XFIT

Camp Crystal Lake

STRENGTH:

Front Squat

5-3-3

Good Morning

3 x 8

CONDITIONING:

Two Rounds for Time

80 Double Unders

40 Wallballs (20/14)

20 Handstand Push-Ups (push ups)

10 Power Cleans (185/135)

CORE/MOBILITY:

1 Min Scorpion

1 Min Puppy Pose

 

Midnight Black

STRENGTH:

Snatch Pull

3 x 3

Snatch Push Press

3 x 5

CONDITIONING:

For Total Time

8 x 200M Run

1 Min Rest Between Efforts

CORE/MOBILITY:

3 Turkish Getups Each Arm

:30 Calves On Post

1 Min Hurdler Stretch

 

It’s Elementary

STRENGTH:

Power Clean

4 x 4

CONDITIONING:

14 Min AMRAP

300M Row

Max Rep Burpee Box Jump Overs

Partner 1 Rows, partner 2 accumulates Box Jump Reps. At the end of the 300M Row, partners switch and partner 2 Row. Total score is Burpee Box Jump Reps in 14 minutes.

CORE/MOBILITY:

100 Flutter Kicks

1 Min Downward Dog

1 Min Straddle

100 Flutter Kicks

 

Fetch

STRENGTH:

Back Squat

10 – 8 – 8 – 5

Bent Over DB Row

4 x 6

CONDITIONING:

3 x 3 Min AMRAP 1 Min Rest In Between

Muscle Ups (5/3)

15 Russian KB Swings (70/53)

Start back where you leave off at the end of each 3 Min AMRAP.

CORE/MOBILITY:

15 Empty Barbell Sit Ups

:30 Bowler Stretch

1 Min Pigeon Pose

15 Empty Barbell Sit Ups

Little Foot

The next 8 weeks are Olympic Lifting focused during strength! A lot of great squatting, pressing and lifting in your future!

STRENGTH:

Hang Power Snatch

5 x 2

70% for technique work

80% and above if you feel good with movement.

CONDITIONING:

For Time…

30-20-10

DB Thrusters (40/25)

Toes to Bar

CORE/MOBILITY:

15 Weighted Hip Bridge

:30 Thread the Needle

1 Min Downward Dog

15 Weighted Hip Bridge

 

 

Swarms

Olympic Lifting at 9:30AM.

Goal setting at noon!

CONDITIONING:

Two Rounds for Time..

50 Double Unders

25 Right Arm DB Burpee Clean and Jerk (40/25)

25 Pull Ups

50 Air Squats

50 Double Unders

25 Left Arm DB Burpee Clean and Jerk (40/25)

25 Pull Ups

50 Air Squats

Broken Nancy

STRENGTH:

Sled Pulls

8 x 50 Ft

4 Forward / 4 Backward

CONDITIONING:

For Time…

Five Rounds

300M Row

9 Overhead Squats (95/65)

rest two min

Five Rounds

200M Row

6 Overhead Squats (96/65)

CORE/MOBILITY:

25 Tuck Crunches

1 Min Downward Dog

25 Tuck Crunches

1 Min Butterfly

 

Helen

STRENGTH:

Sumo Deadlift

5 x 5

CONDITIONING:

Three Rounds for Time…

400M Run

21 KB Swings (53/35)

12 Pull Ups

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Half Straddle

50 Candlesticks

 

Karabeth

STRENGTH:

Fat Bar Zercher Carry Walks

6 x 50 Ft

CONDITIONING:

With a Partner for Time…

50 Wallballs (20/14)

21 Squat Cleans (135/95)

21 Ring Dips

50 Wallballs

15 Squat Cleans

15 Ring Dips

50 Wallballs

9 Squat Cleans

9 Ring Dips

*Partners May Split Reps in any way they want

CORE/MOBILITY

1 Min Plank

1 Min Twisted Cross

1 Min Plank

1 Min Saddle Stretch

Isabel

STRENGTH:

Floor Press

5 x 5

CONDITIONING:

For Time

30 Snatch (135/95)

CORE/MOBILITY:

:30 Bowler Stretch

1 Min Scorpion

3 x 8 Strict Knees to Elbow