Strength
Every 1:30 for 5 Rounds
1: 6 Bench Press @70 – 75%
2: 6 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
30 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
But….
Everytime you break: 25 Sit Ups
Time Cap 10:00
Long Conditioning
EMOM 40
1: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)
2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)
3 – 4: 400m Run (Fx: 300m)
Strength
3 Rounds
5 Tempo Dumbbell Goblet Squats (55×3)
5 Tempo Good Mornings (55×3)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning
“Quarter Finals Test 1 Sort Of”
3 Rounds
10 Strict Handstand Push Ups (Fx: Kipping)
5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Rest 1:00
3 Rounds
10 Kipping Handstand Push Ups (Fx: 5)
5 Each Arm Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Time Cap 13:00
Strength
Every 2:30 for 5 Rounds
3 Touch and Go Power Clean and Push Jerks (↑)
Conditioning
E3MOM 18
1: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)
AMRAP Calorie Row
2: Rest
Conditioning
2 Rounds
400m Run
20 Toes to Bar (Fx: 15) (Rx+: 25)
400m Run
10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)
Time Cap 15:00
Post-WOD Finisher
3 Rounds
10 Bent Over Dumbbell Lateral Raises
10 Bent Over Dumbbell Front Raises
10 Right Arm Kettlebell Push Press + 10 Overhead Walking Lunges
10 Left Arm Kettlebell Push Press + 10 Overhead Walking Lunges
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Functional Bodybuilding – Shoulders | |
| Wednesday | Power Clean & Push Jerk | |
| Thursday | Functional Bodybuilding – Legs | Free 7-Fit Class at 6:30PM! Click here to register now |
| Friday | Long Conditioning | |
| Saturday | Bench Press/Pendlay Row | Free 7-Fit Class at 6:30PM! Click here to register now |
| Sunday | KB Swings/Core |
Strength
E2MOM 10
7 Back Squats @55 – 60%
Conditioning
AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)
16 Burpees Over the Kettlebell
Strength
E2MOM 10
7 Deadlifts @55 – 60%
Reset every rep and start from dead stop.
Conditioning
1:00 to Complete
(20/15) Calorie Ski (Fx: 15/10) (Rx+: 25/18)
Then…
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Box Jump Overs (24/20) (Rx+: 30/24)
“Helen”
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
Compare to 3/5/2020
Post-WOD Finisher
3 Rounds
20 Double Dumbbell Front Rack Walking Lunges + Front Squat Each Step
Easy 200m Row/Run/Ski
Strength
E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
24 – 20 – 16 – 12 – 8 – 4
Wall Balls
Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Time Cap 10:00