WOD

11
Jun

Saturday, June 12, 2021

Worried about an injury? See Dr. Stacy Snow, PT, DPT today for a FREE injury screening at the gym! Find more details here.

Strength

E2MOM 16
Clean Pull + Touch and Go Power Clean (↑)

Conditioning

3 Rounds
Work :30/Transition :15
1: 12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)
2: Rest
3: AMRAP Alternating Kettlebell Hang Snatches
4: AMRAP Alternating Kettlebell Hang Cleans
5: Rest

(24/16) (Fx: 16/12) (Rx+: 32/24)

10
Jun

Friday, June 11, 2021

Strength

4 Rounds:
8 Each Side Dumbbell/Kettlebell Bulgarian Split Squats
16 Each Side Banded Hamstring Curl

Conditioning

EMOM 20
1: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)
2 – 4: AMRAP
20 Toes to Bar (Fx: 15) (Rx+: 25)
30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
5: Rest

9
Jun

Thursday, June 10, 2021

Worried about the health of your shoulder? Join us on Saturday, June 26 for a Shoulder Maintenance and Mobilization Clinic hosted by Dr. Stacy Snow, PT, DPT! You can find more details here.

Strength

16:00 to Establish:
1RM Bench Press

Conditioning

30 Hang Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)

But…

E2MOM Including 0:00
20/15 Calorie Row (Fx: 15/10)

Time Cap 14:00

8
Jun

Wednesday, June 9, 2021

Don’t forget about the Bar Muscle-Up Clinic by Coach Tucker today at 5:45 PM! Find details here!

Strength

E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%

Conditioning

AMRAP 10
5 Bar Muscle Ups (Fx: 5 Burpee Chest to Bar Pull Ups)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Double Unders

7
Jun

Tuesday, June 8, 2021

Long Conditioning

2 Rounds
1200m Run (Fx: 1000m) (Rx+: 1400m)
5 Rope Climbs (Fx: 3 Rope Climbs) (Rx+: 7)
40 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

6
Jun

Monday, June 7, 2021

We’re going to miss you Coach Cooper!
Weekly OverviewEvents/Classes
MondayDeadliftsFree 7-Fit Class at 6:30PM! Click here to register now
TuesdayLong Conditioning
WednesdayBack SquatsBar Muscle-Up Skills Clinic with Coach Tucker at 5:45PM
ThursdayBench PressFree 7-Fit Class at 6:30PM! Click here to register now
FridayFunctional Body Building (Legs)
SaturdayPower CleansShoulder Maintenance and Mobilization Clinic with Dr. Stacy Snow, 9:30 AM – 11 AM
Free 7-Fit Class at 10AM! Click here to register now
SundayCore Work

Strength

E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%

Conditioning

30 – 20 – 10
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
Handstand Push Ups (Fx: 20 – 15 – 10) (Rx+: 3″ Deficit)

Time Cap 14:00

5
Jun

Sunday, June 6, 2021

Strength

E2MOM 16
Snatch Pull + Touch and Go Power Snatch (↑)

Conditioning

5 Rounds
21 Wall Balls (20/14) (Rx+: 11’/10′)
15 Burpees

4
Jun

Saturday, June 5, 2021

Join us for our Competition WOD Saturday morning starting at 7:15am!

Worried about an injury? See Dr. Stacy Snow, PT, DPT between 9:30 AM and 11 AM today for a FREE injury screening at the gym! Find more details here.

E2MOM 12
Bench Press
1: [email protected] – 80%
2: [email protected] – 85%
3: [email protected] – 90%
4: [email protected] – 95%
5: [email protected] – 100%
6: [email protected] – 100%+

Conditioning

With a partner, alternating movements
AMRAP 16
10 Double Dumbbell Deadlift + Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Toes to Bar (Fx: 7) (Rx+: 13)
100m Run

3
Jun

Friday, June 4, 2021

Strength

EMOM 16 
1: :25 Bottom of Push Up/:25 High Plank
2: 5 Dragon Flags
3: :30 – :45 Hollow Hold
4: Rest

Conditioning

4 Rounds
15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run

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