Join us for our Pelvic Floor Workshop THIS SATURDAY, March 22nd!
CLICK HERE TO REGISTER! (DISCOUNT CODE: CFRT7)

HAVE YOU PRE-ORDERED YOUR NEW ICE SHAKER BOTTLE?! $36!
CLICK HERE TO ORDER YOURS!

Conditioning
3 Rounds for Time:
800m Run
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Squat Clean (185/125) (FX: 135/95) (RX+: 225/155)
*30:00 Cap

Cooldown
2:00 Saddle Pose
2:00 Frog Pose

We are looking for event sponsors for our May 3rd Sadie Hawkins Competition!
If you would like to promote your business and also support Route 7 Nation, please talk to, or email Coach Anastasia at [email protected] for more details/information!

Strength
Every 3:00, 3 Sets
12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat) +
25 Tibialis Raises

Conditioning
3 Rounds of 1:00 on, :15 off
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) 60 Double Unders (FX: 48 OR Singles) (RX+: 72)
3) AMRAP Calorie Bike
4) Rest
*Score: Total Calorie Bike
*RX/RX+ Min: 36/27 Calories

Join us for our Pelvic Floor Workshop THIS SATURDAY, March 22nd!
CLICK HERE TO REGISTER! (DISCOUNT CODE: CFRT7)

PRE-ORDER FOR NEW ICE SHAKER BOTTLES! $36!
CLICK HERE TO ORDER YOURS!

Strength
Every 3:00, 5 Sets
3-Position Squat Snatch (↑, start from 50-60% of 1RM Snatch)
*Floor, Hang, High Hang; hold onto bar b/t reps

Conditioning
AMRAP 9
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
9 Hang Power Snatch (75/55) (FX: 55/35)
6 Overhead Squat (75/55) (FX: 55/35)
30 Double Unders (FX: Single Unders)
*RX Min: 5 Rounds

Strength
Every 1:30, 3 Rounds
1) 10 Incline Seal Row
2) 10 Row Erg Pike/Tuck-Ups
3) 1:00 Plank / 20 Deadbugs / 20 Hollow Rocks

Conditioning
AMRAP 15
500/400m Row
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
400m Run
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
*RX/RX+ Min: 2 Rounds + Row

EMOM 32
1) Calorie Ski
2) Box Step Ups (24/20)
3) Sit-Ups
4) Rest
5) Calorie Bike
6) 50′ Shuttle Run
7) Burpee to 6″ Target
8) Rest
*Score: Total Reps/Calories