(405) 463-XFIT

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

 

Fuse

STRENGTH:

Deadlift

5 @ 75%  3 @ 85%  1 @ 95% +

Alt with 30 Russian Medball Twists

CONDITIONING:

Four Rounds for Time…

100M KB Farmers Carry (pick your weight)

30 Ft Handstand Walk – Must complete 5 feet at a time or return to previous starting spot. (sub 3 Wall Climbs or 60 Ft bear crawl)

12 Toes to Bar

CORE/MOBILITY:

1 Min Downward Dog

1 Min Thread the Needle

The Rookie

Please remember our schedule changed due to Anarchy in the OK this week! No kids class this week. Thursday 5:30 and 6:30 are canceled. No classes Friday or Saturday.

STRENGTH:

Overhead Squat

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

Alternate with 3 x 2 Turkish Getups each arm.

CONDITIONING:

Five Rounds for Time…

7 DB Squats (50/35)

7 DB Push Press (50/35)

7 Burpees

CORE/MOBILITY:

1 Min Pigeon Pose

30 Single Leg V Ups

1 Min Saddle (add eagle arms if able!)