Strength
E2MOM 12
Clean Deadlift to Knee + Panda Pull + Squat Clean (↑)
Conditioning
4 Rounds
25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
Rest 1:00 after each round
Strength
E2MOM 10
Strict Press
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%
Conditioning
E3MOM 18
1: 500m Run (Fx: 400) (Rx+: 600m)
2: AMRAP Calorie Row
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups
Post Conditioning Strength/Skill
5 Rounds
10 Hollow Rocks
5 V – Ups
1 Candlestick Each Side
10 Each Side Kettlebell Side Bends
5 Each Side Cossack Squat (Weighted if possible)
1 Each Arm Turkish Get Up
Strength
E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%
Conditioning
AMRAP 11
22 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
22 Sit Ups
11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
Strength
E2MOM 12
Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑)
Conditioning
24 – 12 – 6
Burpees Over the Bar
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
96 Double Unders After Each Round (Fx: 64)
| Weekly Overview | Events/Classes | |
| Monday | Deadlift | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Power Snatch | |
| Wednesday | Back Squat | |
| Thursday | Fran | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Strict Press | |
| Saturday | Clean | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Pushups/Pullups |
Strength
E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%
Conditioning
4 Rounds
400m Run
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Conditioning
10 Rounds
400/350m Row (Fx: 350/300)
10 Reverse Lunge Wall Balls (20/14)
10 Handstand Push Ups (Fx: 5)
10 Burpees
Time Cap 45:00
Strength
Rx+:
E2MOM 12
Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up
Rx:
E2MOM 12
Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up
Fx:
E2MOM 12
2 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups
Conditioning
40 – 32 – 24 – 16 – 8
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
20 – 16 – 12 – 8 – 4
Kettlebell Push Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)
Split reps evenly between arms on push jerks.
Strength
E2MOM 8
Muscle Clean + Hang Power Clean (↑)
Directly Into
E2MOM 8
2 Power Cleans (↑)
Conditioning
AMRAP 8
16 Jump Switch Lunges
64 Double Unders (Fx: 32)