12
Aug
Friday, August 13, 2021
Conditioning
2 Rounds
1000m Run (Fx: 800m) (Rx+: 1200m)
1000/800m Row (Fx: 800/700m) (Rx+: 1200/1000m)
8 Rope Climbs (Fx: 4) (Rx+: 10)
WOD / Events
11
Aug
Thursday, August 12, 2021
Strength
E2MOM 16
1 – 4: 3 High Hang Power Snatches
5 – 8: 3 Hang Power Snatches
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
AMRAP 9
9 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)
18 Handstand Push Ups (Fx: 12) (Rx+: 3″ Deficit)
10
Aug
Wednesday, August 11, 2021
Conditioning
6 Rounds
12 Burpees Over the Kettlebell
6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24)
Post-Conditioning Strength
E3MOM 15
5 Bench Press @70 – 80%
10 Supinated Grip Ring Rows
Want to work on your rope climb skills! Join Coach Kevin for his Rope Climb Skills Clinic tomorrow evening at 6:45!
Strength
20:00 to Establish:
8RM Back Squat
20:00 to Establish:
8RM Deadlift
Conditioning
Max Unbroken Toes to Bar
8
Aug
Monday, August 9, 2021
| Weekly Overview | Events/Classes | |
| Monday | C2B Pullups | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Back Squats/Deadlifts | |
| Wednesday | Bench Press | Rope Climb Clinic at 6:45PM! Click here for details. |
| Thursday | Hang Power Snatch | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Long Conditioning | |
| Saturday | High Hang Squat Clean | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Push Jerks |
Strength
Max Unbroken Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: Bar Muscle Ups)
Rest 3:00
E2MOM 10
1: 25 – 35% of Gymnastics Reps from Max Unbroken Test
Or…
10:00 of Bar Muscle Up Technique
Conditioning
AMRAP 10
200m Run
10 Overhead Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
7
Aug
Sunday, August 8, 2021
Strength
E2MOM 18
Overhead Squat (ME)
1: 3 Reps
2: 3 Reps
3: 3 Reps
4: 2 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep
9: 1 Rep
Conditioning
EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2 – 3: AMRAP Double Unders
4 – 5: Rest
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)
5
Aug
Friday, August 6, 2021
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)