Strength
E3MOM 15
5 Split Jerks
Conditioning
AMRAP 13
6 – 12 – 18 – 24…
Hand Release Push Ups
After each set of push up:
10 Toes to Bar (Fx: 5) (Rx+: 12)
8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
Reminder – Comp class every other Saturday morning from 7:15-8:45am, join us!
“Badger”
3 Rounds
30 Squat Cleans (95/65)
30 Pull Ups
800m Run
Strength
3 Rounds
10 Double Dumbbell Alternating Strict Press
10 Lu Raises
10 Bent Over Rear Delt Raises
Conditioning
AMRAP 10
6 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)
12 Burpee Box Jumps (24/20)
Strength
E2MOM 10
7 Back Squats @60 – 65%
Conditioning
3 Rounds
Work :45/Transition :15
1: 18/13 Calorie Ski (Fx: 13/9) (Rx+: 20/15)
2: Rest
3: 18/13 Calorie Assault Bike (Fx: 13/9) (Rx+: 20/15)
4: Rest
5: AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 185/125)
6: Rest
Strength
Every 1:30 for 5 Rounds
1: 4 Bench Press @75 – 80%
2: 4 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
2 Rounds
5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)
20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Double Unders (Fx: 75)
Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout!
Strength
3 Rounds
5 Tempo Double Kettlebell Front Squats (55×1)
5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning
Buy In:
800m Run (Rx+: 1000m)
Then…
AMRAP
20 Air Squats
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Time Cap 12:00
| Weekly Overview | Events/Classes | |
| Monday | Snatch Skill Work | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Functional Bodybuilding (Legs) | Injury Screen/Mobility assessment from 5-7pm |
| Wednesday | Bench Press/Pendlay Row | |
| Thursday | Back Squats | |
| Friday | Functional Bodybuilding (Shoulders) | |
| Saturday | “Badger” | Free 7-Fit Class at 6:30PM! Click here to register now |
| Sunday | Split Jerks |
Strength
Snatch Skill Transfer Complex
EMOM 6
Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
EMOM 6
2 High Hang Squat Snatches
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 70 – 75%
5: 75 – 80%
6: 75 – 80%+
Conditioning
Partner 5000m Row
Partners switch every 500m.
Strength
Tabata Mountain Climbers
Rest 1:00
Tabata Hollow Rocks
Rest 1:00
Tabata Sit Ups
Conditioning
EMOM 18
1: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Assault Bike Calories
6: Rest
Strength
Every 1:30 for 5 Rounds
1: 6 Bench Press @75 – 80%
2: 6 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
3 Rounds
400m Run
20 Wall Balls (20/14) (Fx: 15 Reps) (Rx+: 11’/10′)
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)