Strength
4 Rounds:
8 Each Side Dumbbell/Kettlebell Bulgarian Split Squats
16 Each Side Banded Hamstring Curl
Conditioning
EMOM 20
1: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)
2 – 4: AMRAP
20 Toes to Bar (Fx: 15) (Rx+: 25)
30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
5: Rest
Worried about the health of your shoulder? Join us on Saturday, June 26 for a Shoulder Maintenance and Mobilization Clinic hosted by Dr. Stacy Snow, PT, DPT! You can find more details here.
Strength
16:00 to Establish:
1RM Bench Press
Conditioning
30 Hang Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
But…
E2MOM Including 0:00
20/15 Calorie Row (Fx: 15/10)
Time Cap 14:00
Don’t forget about the Bar Muscle-Up Clinic by Coach Tucker today at 5:45 PM! Find details here!
Strength
E3MOM 15
10 Back Squats
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
Conditioning
AMRAP 10
5 Bar Muscle Ups (Fx: 5 Burpee Chest to Bar Pull Ups)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Double Unders
Long Conditioning
2 Rounds
1200m Run (Fx: 1000m) (Rx+: 1400m)
5 Rope Climbs (Fx: 3 Rope Climbs) (Rx+: 7)
40 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Long Conditioning | |
| Wednesday | Back Squats | Bar Muscle-Up Skills Clinic with Coach Tucker at 5:45PM |
| Thursday | Bench Press | Free 7-Fit Class at 6:30PM! Click here to register now |
| Friday | Functional Body Building (Legs) | |
| Saturday | Power Cleans | Shoulder Maintenance and Mobilization Clinic with Dr. Stacy Snow, 9:30 AM – 11 AM Free 7-Fit Class at 10AM! Click here to register now |
| Sunday | Core Work |
Strength
E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
Conditioning
30 – 20 – 10
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
Handstand Push Ups (Fx: 20 – 15 – 10) (Rx+: 3″ Deficit)
Time Cap 14:00
Strength
E2MOM 16
Snatch Pull + Touch and Go Power Snatch (↑)
Conditioning
5 Rounds
21 Wall Balls (20/14) (Rx+: 11’/10′)
15 Burpees
Join us for our Competition WOD Saturday morning starting at 7:15am!
Worried about an injury? See Dr. Stacy Snow, PT, DPT between 9:30 AM and 11 AM today for a FREE injury screening at the gym! Find more details here.
E2MOM 12
Bench Press
1: 3@75 – 80%
2: 2@80 – 85%
3: 1@85 – 90%
4: 1@90 – 95%
5: 1@95 – 100%
6: 1@95 – 100%+
Conditioning
With a partner, alternating movements
AMRAP 16
10 Double Dumbbell Deadlift + Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Toes to Bar (Fx: 7) (Rx+: 13)
100m Run
Strength
EMOM 16
1: :25 Bottom of Push Up/:25 High Plank
2: 5 Dragon Flags
3: :30 – :45 Hollow Hold
4: Rest
Conditioning
4 Rounds
15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run
Worried about an injury? See Dr. Stacy Snow, PT, DPT this Saturday for a FREE injury screening at the gym! Find more details here.
Strength
E3MOM 15
10 Back Squats
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%
Conditioning
2 Rounds
Work 1:00/Transition :15
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)
2: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
3: Rest
4: AMRAP Devil’s Press (50/35) (Fx: 35/20)
5: Rest
6: Rest