WOD / Events

3
Aug

Wednesday, August 4, 2021

Strength

Every 1:30 For 10 Sets
1 Split Jerk (↑)

Conditioning

21 – 15 – 9
Chest to Bar Pull Ups (Fx: Pull Ups)
Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)

2
Aug

Tuesday, August 3, 2021

Conditioning

With a Partner, Alternating Movements
10 Rounds
5 Devil’s Press (50/35) (Fx: 35/20)
500/450m Row (Fx: 450/400)
15 Burpees Over the Rower

Time Cap 40:00

1
Aug

Monday, August 2, 2021

Weekly OverviewEvents/Classes
MondayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register now.
TuesdayPartner WOD
WednesdaySplit Jerk
ThursdayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now.
FridayGymnastics
SaturdayHang Power Clean Free 7-Fit Class at 10AM! Click here to register now.
SundayOverhead Squat

Strength

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%

Conditioning

AMRAP 11
400m Run
22 Hand Release Push Ups
22 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

31
Jul

Sunday, August 1, 2021

Conditioning

E3MOM 36
1: 12 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
AMRAP Bike Calories
2: 400m Run (Rx+: 500m)
3: Rest
4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
5: 400m Run (Rx+: 500m)
6: Rest

30
Jul

Saturday, July 31, 2021

Strength

E2MOM 10
5 Push Press (ME)

Conditioning

3 Rounds
9 Each Side Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
9 Each Side Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
90 Double Unders (Fx: 60)

29
Jul

Friday, July 30, 2021

Strength

E2MOM 14
Snatch Deadlift to the Knee + Snatch Deadlift + Power Snatch (↑)

Conditioning

AMRAP 9
Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 155/105)

But…

Every time you break:
15 Toes to Bar (Fx: 10) (Rx+: 20)

28
Jul

Thursday, July 29, 2021

Strength

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%

Conditioning

22 – 16 – 10
Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
Goblet Kettlebell Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

27
Jul

Wednesday, July 28, 2021

Strength

E3MOM 15
3 Squat Cleans
1: 70 – 75%
2 – 4: 75 – 80%
5: 80 – 85%

Conditioning

For Time:
50 Handstand Push Ups (Fx: 35) (Rx+: 75)

But…

Every 2:00, including 0:00:
Row 300/350m (Fx: 250/200)

Time Cap 16:00

26
Jul

Tuesday, July 27, 2021

Strength

5 Rounds
Rx+: 3 – 5 Strict Ring Muscle Ups
Rx: 3 – 5 Strict Ring Pull Ups + 3 – 5 Strict Ring Dips
Fx: 3 – 5 False Grip Ring Rows + 3 – 5 Ring Push Up

All levels superset gymnastics reps with:
10 Gymnastics Sit Ups (Weighted if possible)

Conditioning

AMRAP 7
20 Jumping Switch Lunges
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

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