In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Post-WOD Strength/Skill
E2MOM 10
10 Back Rack Lunges (↑)
Strength
E2MOM 6
2 Snatch Deadlifts + Tall Snatches (↑)
Directly Into
E2MOM 6
2 Snatch Deadlifts + High Hang Squat Snatches (↑)
Directly Into
E2MOM 6
1 Squat Snatches (↑)
Conditioning
AMRAP 7
20 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35)
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Squat Snatch | |
| Wednesday | JT | |
| Thursday | Push Jerk | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Long Conditioning | |
| Saturday | Closed! Merry Christmas! | |
| Sunday | HSPU/Pullups |
Strength
E2MOM 6
2 Tempo Front Squats (33×3) (↑)
Directly Into
E2MOM 6
2 Front Squats (↑)
Conditioning
20 – 15 – 10 – 15 – 20
Wall Balls (20/14) (Rx+: 11’/10′)
Chest to Bar Pull Ups (Fx: Pull Ups)
Strength
E2MOM 10
Push Jerk
1 – 4: 3 @75 – 80%
5: AMRAP @75 – 80%
Conditioning
4 Rounds
400m Run
10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)
Strength
Rx+:
Max Unbroken Strict Ring Muscle Ups
Rx:
Max Unbroken Strict Chest to Bar Pull Ups
Rest :30
Max Unbroken Push Ups
Fx:
Max Unbroken Strict Pull Ups
Rest :30
Max Unbroken Push Ups
Scaled:
Max Unbroken Ring Rows
Rest :30
Max Unbroken Knee Assisted Push Ups
Conditioning
With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Row (Fx: 7/5)
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
Rest 1:00
With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Ski (Fx: 7/5)
10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
Rest 1:00
With a Partner
AMRAP 4
Alternating Reps
Burpees
Rest 1:00
Celebrate the holidays with your Route 7 Family! We are hosting our First Annual White Elephant Party tonight at 7 PM!
Strength
25:00 to Establish:
2RM Deadlift
Conditioning
AMRAP 8
16 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))
24 Toes to Bar (Fx: 16)
Strength
5 Rounds
20 Banded Biceps Curls
20 Banded Triceps Pull-Downs
10 Pendlay Rows
10 Bench Presses
Conditioning
Benchmark Tests:
Max Unbroken Double Unders
Bike Time Trial:
50 Calories
“12 Days of Christmas”
For time:
1 Clean and Jerk (155/105)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/105)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/105)
12 Rope Climbs
Fx:
For time:
1 Clean and Jerk (135/95)
2 Chest 2 Bar Pull-ups
3 Handstand Push Ups
4 Front Squats (135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/95)
12 Rope Climbs
Complete the workout with the same structure as the song:
1
2, 1
3, 2, 1
4, 3, 2, 1…
Strength
E2MOM 6
2 Clean Deadlifts + Tall Clean (↑)
Directly Into
E2MOM 6
2 Clean Deadlifts + High Hang Squat Clean (↑)
Directly Into
E2MOM 6
1 Squat Clean (↑)
Conditioning
AMRAP 7
100m Run to Start Each Round
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)