WOD

Strength:

EMOM 12

1 Front Squat (↑)

Conditioning:

6 Rounds

20 Wall Balls (20/14) (Rx+: 11’/10′)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)

Time Cap 20:00

Free 7-Fit Class at 7:00am Click Here To Register now

Strength:

13:00 to Complete:

5 Rounds

5 – 10 Strict T2B (Fx: Straight Leg Raise)
15 – 20 Arch Extensions (Rx+: GHD Back Extensions)

Conditioning:

EMOM 12

1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 80 Double Unders (Fx: 60 DUs)
3: AMRAP Overhead Squats (135/95) (Fx: 95/65)
4: Rest

Strength:

5 Rounds

8 Double Dumbbell Bench Press (A)
8 Foot Elevated Ring Rows (B)

Conditioning:

3 Rounds

500/450m Row (Fx: 450/400)
15 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
10 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength:

E2MOM 12
2 Squat Clean and Split Jerks
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%

Conditioning:

AMRAP 4
32 Kettlebell Swings (32/24) (Fx: 24/16)
32 Air Squats
64 Double Unders

– Rest 1:00 –

AMRAP 4
16 Kettlebell Swings (32/24) (Fx: 24/16)
16 Air Squats
32 Double Unders

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box

Conditioning:

“Foundations Day 3”
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Front Squat (95/65) (Fx: 75/55) (Rx+: 115/80)

Run 200m After Each Round

Finisher:

3 Rounds
20 Banded Biceps Curls
20 Banded Triceps Extensions

Strength:

20:00 to Establish:
2RM Deadlift

Conditioning:

6 Rounds
10 Toes to Bar (Fx: 7 T2B)
10 Each Arm Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+:70/50)

7-Fit will be combined at 9 AM and 10 AM.

Conditioning:

E3MOM 36 (3 rounds)
1: AMRAP Ski Erg Calories
2: 400m Run
3: AMRAP
10 Box Jumps (24/20)
5 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 400m Run

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We are having a modified schedule for the rest of the week!
Thursday and Friday, we will only have classes at 9 AM and 10 AM.
Saturday, we will only have classes at 10 AM and 11 AM.

Strength:

E2MOM 12
2 Squat Snatches
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%

Conditioning:

EMOM 16
1: 15 Burpees (Fx: 10 Burpees) (Rx+: 20 Burpees)
2: 15/10 Calorie Assault Bike (Fx: 10/7)
3: AMRAP Power Snatches (75/55)
4: Rest

Free 7-Fit Class at 7:00am Click Here To Register now

ONE day left to order your 2020 hoodie!! Place your order HERE!!!

Strength:

20:00 to Establish:
2RM Back Squat

Conditioning:

20 – 15 – 10 – 5
Chest to Bar Pull Ups (Fx: Pull Ups)
40 – 30 – 20 – 10
Wall Balls (20/14) (Rx+: 11’/10′)