(405) 463-XFIT

18.5

Heats begin at 9:30AM. Stick around for food! Bring sides and drinks.  Brisket and Pulled Pork will be ready to go around 10:30AM.

 

7 Min Time Cap

3-6-9-12-15-18-21-24-27

Thrusters (100/65)

Chest to Bar Pull Ups

Deal

STRENGTH:

Shoulder Press

5 x 3

CONDITIONING:

Three Rounds for Time..

400M Run

25 Ab Mat Sit Ups

10 Overhead Squats (115/75)

CORE/MOBILITY:

Superman Hold 2 x :30

1 Min Upward Dog

1 Min Runner’s Stretch

Bad Guys

STRENGTH:

Reverse Lunge

4 x 10

CONDITIONING:

EMOM for 21 Min

Min 1: 8 Heavy Russian KB Swings

Min 2: 2 Squat Snatch

Min 3: 100 Min Sprint

CORE/MOBILITY:

1 Min Downward Dog

1 Min Saddle with Side Stretch

3 x 6 Strict Toes to Bar

Wind River

STRENGTH:

Bench Press

5 x 5

CONDITIONING:

14 Min AMRAP

You Go I Go Rounds

10 Wallballs (20/14)

5 Medball Squat Cleans (20/14)

5 Burpees Over Medball

*Partner 1 does a full round then partner 2 does a full round.

CORE/MOBILITY:

1 Min Saddle Stretch

1 Min Lying Side Twist

200 Flutter Kicks

The Disaster Artist

STRENGTH:

Strict Pull Ups 4 x 5

Barbell Curls 4 x 8

CONDITIONING:

Four Rounds for Time…

4 Power Cleans (205/135)

8 Single Arm OH DB Walking Lunge

12 Calorie Row

CORE/MOBILITY:

:30 Star Holds x 2

1 Min Twisted Cross

1 Min Child’s Pose

Shotgun Shells

STRENGTH:

Front Squat

5 x 5

CONDITIONING:

12 Min AMRAP

30 Double Unders

7 Shoulder to Overhead (135/95)

14 Toes to Bar

CORE/MOBILITY:

1 Min Straddle

1 Min Downward Dog

18.4

Gym opens at 9AM. First heat at 9:30AM.

9 Min Time Cap

21-15-9

Deadlifts (225/155)

HSPU

21-15-9

Deadlifts (315/205)

50 Ft HS Walk

American Beauty

STRENGTH:

Power Clean

8 x 1

CONDITIONING:

12 Min AMRAP

10 Chest to Bar Pull Ups

10 DB Thrusters (40/25)

200 M Run

CORE/MOBILITY:

1 Min Puppy Pose

1 Min Forward Fold

75 Ab Mat Sit Ups

Wishing Girl

Thursday Throwdown tonight beginning at 7PM!

STRENGTH:

Turkish Get Up Practice

5 x 3 Each Arm

CONDITIONING:

Three Rounds for Time

400M Run

50 Air Squats

10 Push Jerks (135/95)

CORE/MOBILITY:

1 Min Hurdler Stretch

:30 Bowler Stretch

2 x 30 Single Leg V Ups

Filthy Fifty

STRENGTH:

Deadlift (Sumo option if desired)

5 x 3

CONDITIONING:

In Teams of Two ( one working at a time)

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 KB Swings (1 Pood)

50 Walking Lunge Steps

50 Knees to Elbow

50 Push Press (45# Bar)

50 Ab Mat Sit Ups

50 Wallballs (24/20)

50 Burpees

50 Double Unders

CORE/MOBILITY:

1 Min Straddle

:30 Thread the Needle

1 Min Downward Dog