(405) 463-XFIT

Private Life

STRENGTH:

20 Min To Find Max Overhead Squat

CONDITIONING:

15 Min Time Cap

Six Rounds for Time…

100M Sprint

5/3 Ring Muscle Ups (10 Chest to Bar Pull Ups)

1 Clean and Jerk (225/155)

:30 Rest

Treat each round like a SPRINT!

CORE/MOBILITY:

1 Min Downward Dog

20 Hollow Rocks

1 Min Scorpion

20 Hollow Rocks

Bert

Olympic Lifting at 9:30AM

CONDITIONING:

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Sweater Vest

STRENGTH:

Power Clean

5 @ 40% 5 @ 50% 5 @ 60%

CONDITIONING:

Three Rounds for Time…

10 Hang Squat Cleans (155/105)

15 Toes to Bar

10 Wallballs (20/14)

15 Box Jumps (24/20)

CORE/MOBILITY:

1 Min Legs on wall

100 Flutter Kicks

1 Min Downward Dog

100 Flutter Kicks

Street View

STRENGTH:

Back Squat

5 @ 40%, 5 @ 50%, 5 @ 60%

Alt with 15 Candlesticks

CONDITIONING:

7 Min AMRAP

20 DB Push Press (50/35)

40 Double Unders

CORE/MOBILITY:

:30 Calves on Post

:30 Figure Four

:30 PVC Behind Back

 

Itsy Bitsy

STRENGTH:

Shoulder Press

5 @ 40% 5 @ 50% 5 @ 60%

CONDITIONING:

With a Partner for Time…

One partner on a rower the entire workout…

200 Air Squats

100 KB Swings (53/35)

200 Ab Mat Sit Ups

100 Push Ups

Partners can switch places as many times as they like, one rowing and one working.

CORE/MOBILITY:

1 Min Upward Dog

1 Min Pigeon Pose

Captain Obvious

STRENGTH:

Deadlift

5 @ 40%, 5 @ 50%, 5 @ 60%

Alt with 3 x 15 Weighted Hip Bridges

CONDITIONING:

Four Rounds for Time…

12 Hang Power Snatch (115/75)

8 Bar Facing Burpees

4 Bar Muscle Ups (8 Chest to Bar Pull Ups)

CORE/MOBILITY:

:30 Biceps On Post

:30 Bowler Stretch

1 Min Scorpion

Good Surprise

STENGTH:

Overhead Squat

5 @ 40% 5 @ 50% 5 @ 60%

Alternate with 3 x 20 Banded Pull Aparts

CONDITIONING:

6 x 400M Sprint

2 Min Rest Between Efforts

CORE/MOBILITY:

1 Min Runners Stretch

1 Min Downward Dog

Radio Song

No 5:30PM or 6:30PM tonight!

STRENGTH:

Back Squat

5 @ 75% 3 @ 85% 1 @ 95%+

CONDITIONING:

3 Min AMRAP

10 Empty Bar Thursters

10 Ab Mat Sit Ups

1 Min Rest

3 Min AMRAP

10 Empty Bar Push Press

10 Hollow Rocks

1 Min Rest

3 Min AMRAP

10 Empty Ba Front Rack Lunge Steps

10 Single Leg V Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Straddle

 

Radiation

STRENGTH:

Shoulder Press

5 @ 75% 3 @ 85% 1 @ 95% +

CONDITIONING:

With a Partner

30 Clean and Jerks (135/95)

1 Min Rest

30 Muscle Ups (45 Pull Ups and 45 Push Ups)

1 Min Rest

400M Sprint (Run together)

Score is total time. Partners May split reps however they like working one person at a time. They must run 400M together.

CORE/MOBILITY:

:30 Dolf Stretch

1 Min Scorpion