(405) 463-XFIT

Ponies

SKILL:

15 Min Rope Climb Practice

CONDITIONING:

For Time…

50 Front Squats (135/95)

At the top of each minute, 20 double unders (including first minute)

then…

500M Row

CORE/MOBILITY:

3 x 6 Strict Knees to Elbow

1 Min Couch Stretch

1 Min Child’s Pose

Gusto

STRENGTH:

Shoulder Press

5 x 5

CONDITIONING:

You Go I Go Rounds with Partner

12 Min AMRAP

50 Ft Broad Jump

10 Push Ups

50 Ft Sprint

CORE/MOBILITY:

2 Min Plank Hold

1 Min Downward Dog

Pork Chop

STRENGTH:

Deadlift

4 x 4

CONDITIONING:

Four Rounds for Time…

30 Air Squats

12 DB Clean and Jerks (50/35)

200M Run

CORE/MOBILITY:

1 Min Forward Fold

1 Min Saddle

In The End

STRENGTH:

Overhead Squat

5 x 2

From rack or clean from the floor

CONDITIONING:

For Time…

10-9-8-7-6-5-4-3-2-1

Power Snatch (75/55)

Burpees

Toes to Bar

CORE/MOBILITY:

:30 Bowler Stretch

:30 Thread the Needle

10 Wall Slides

Zip Line

Olympic Lifting at 9:30AM

CONDITIONING:

Four Rounds for Time…

800M Run

50 Ft Right Arm KB Waiters Walk (53/35)

50 Ft Left Arm KB Waiters Walk (53/35)

20 Russian KB Swings (53/35)

10 Burpees

It

STRENGTH:

Push Press

4 x 4

CONDITIONING:

For Time…

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull Ups

1 Clean and Jerk (205/155) after each round

CORE/MOBILITY:

1 Min Child’s Pose

1 Min Upward Dog

Bless Your Heart

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

For Time…

1000M Row

then three rounds

25 Wallballs (20/14)

15 Push Ups

CORE/MOBILITY:

1 Min Scorpion

2 x :30 side planks each side

1 Min Straddle

Pigs In A Blanket

We will be closed Wednesday, July 4th.

STRENGTH:

Power Clean

6 x 2

CONDITIONING:

Five Rounds for Time…

10 DB Burpee Box Step Ups (40/25)

200M Run

* Hands remains on DB’s the entire movement. Start standing. Place DB’s on ground and step back to Plank. Chest touches the ground in the Burpee, stand up with DB’s in hand and step on top of the box with hips opening.

CORE/MOBILITY:

1 Min Lying Side Twist

:30 Hip Bridge Hold

1 Min Forward Fold

:30 Hip Bridge Hold

Sweater Weather

STRENGTH:

Thruster

5 x 3

CONDITIONING:

For Time…

20-18-16-14-12-10-8-6-4-2

Alt DB Snatch (50/30)

30 Double Unders Between Each Round

CORE/MOBILITY:

1 Min Downward Dog

15 Candlesticks

1 Min Downward Dog

15 Candlesticks