Strength
E2MOM 16
1 – 4: 3 High Hang Power Cleans
5 – 8: 3 Hang Power Cleans
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
6: 70 – 75%
7: 75 – 80%
8: 80 – 85%
Conditioning
5 Rounds
200m Run
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength
EMOM 16
1 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)
3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)
4: Rest
Conditioning
AMRAP 8
6 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
12 Toes to Bar (Fx: 8) (Rx+: 16)
Strength
E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%
Conditioning
250/200m Ski (Fx: 200/150) (Rx+: 300/250)
Then…
5 Rounds
10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)
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)
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
| Weekly Overview | Events/Classes | |
| Monday | Back Squats | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Partner WOD | |
| Wednesday | Split Jerk | |
| Thursday | Deadlifts | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Gymnastics | |
| Saturday | Hang Power Clean | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Overhead 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)
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
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)
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)