Get ready for our Fall Social at Starr Hill Biergarten on Saturday at 4PM!
Strength
20:00 to Establish:
4RM Deadlift
Conditioning
AMRAP 10
5 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings
2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)
Want to work on your rope climbs? Come to the Skills Clinic at 6:45 PM tonight!
Strength
E2MOM 10
3 Strict Press (ME)
Conditioning
EMOM 18
1: AMRAP Ski Erg Calories
2: AMRAP Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: Rest
4: 80 Double Unders (Fx: 60)
5: AMRAP Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
6: Rest
Rope Climb Skills Clinic tomorrow at 6:45 PM!
Sign up on Zen Planner today!
Strength
Rx+:
E2MOM 10
1 – 5 Strict Ring Muscle Ups
Directly Into:
E2MOM 10
3 – 5 Russian Ring Push Ups
3 – 5 Strict Chest to Bar Pull Ups
Rx:
E2MOM 10
3 – 5 Russian Ring Push Ups
3 – 5 Strict Ring Pull Ups
Directly Into:
E2MOM 10
3 – 5 Strict Ring Dips
3 – 5 Strict Pull Ups
Fx:
E2MOM 10
3 – 5 Russian Push Ups
3 – 5 Strict Pull Ups
Directly Into:
E2MOM 10
5 – 10 Ring Push Ups
5 – 10 False Grip Ring Rows
Scaled:
E2MOM 10
5 – 10 Ring Push Ups
5 – 10 False Grip Ring Rows
Directly Into:
E2MOM 10
5 – 10 Hand Release Push Ups
5 – 10 Ring Rows
Conditioning
3 Rounds
400m Run
250/200m Row
| Weekly Overview | Events/Classes | |
| Monday | Back Squats | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Strict Gymnastics | |
| Wednesday | Strict Press | Rope Climb Skills Clinic at 6:45 PM! |
| Thursday | Deadlift | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Toes-to-Bar/Handstand | |
| Saturday | Power Clean | Free 7-Fit Class at 10AM! Click here to register now. Starr Hill Biergarten Social at 4PM! |
| Sunday | Long Conditioning |
Strength
20:00 to Establish:
4RM Back Squat
Conditioning
20 – 16 – 12 – 8 – 4
Jump Switch Lunges
5 – 4 – 3 – 2 – 1
Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
Halloween Partner WOD
(costumes encouraged and one athlete working at a time)
Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (From the floor)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)
NOTE: During movements with an*, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.
Pumpkin Weights (24/16) (Fx: 16/12) (Rx+: 32/24)
Compare to: 10/31/18, 10/31/17 and 10/28/15
Strength
E3MOM 18
1 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME)
Conditioning
3 Rounds
21 Toes to Bar (Fx: 14) (Rx+: 35)
7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)
84 Double Unders (Fx: 63)
Strength
E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%
Conditioning
AMRAP 12
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10)
10 Burpees Over the Rower
10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)
“Kelly”
5 Rounds
400m Run
30 Box Jump (24/20)
30 Wall Balls (20/14)
Post-WOD Strength/Skill
5 Sets
10 Double Dumbbell Bench Press (↑)
2 Rope Climbs in as few pulls as possible
It’s time for Fall Hoodies!
Deadline to Order is today at 12 Noon!
We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!
Deadline to order: Today by 12 noon!
Venmo $45 to “[email protected]” with your size!
Strength
E3MOM 15
4 Back Squats
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%
Conditioning
AMRAP 8
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
16 Hand Release Push Ups (Fx: 8)