Don’t forget about the Skills Clinic at 4:45 PM with Tucker!
Free 7-Fit Class at 5:30PM! Click Here To Register now
Strength:
4 Rounds
50m Each Arm Suitcase Carry
15 Jack Knives
Time Cap 15:00
Conditioning:
AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35 Double Unders)
“8 Nights of Hanukkah”
With a Partner, One Person Working at a Time
8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19
For solo athletes, cut to 4 reps of each movement.
Strength:
20:00 to Establish
1RM Clean and Split Jerk
Conditioning:
2 Rounds
20 Burpees Over the Dumbbell
5 Each Arm Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Free 7-Fit Class at 7:00AM! Click Here To Register now
Strength:
Ring Muscle Up Test Day:
12:00 to Complete
Rx+: 30 Ring Muscle Ups
Rx: AMRAP Ring Muscle Ups
Fx: 30 Chest to Bar Pull Ups + 30 Ring Dips
Conditioning:
AMRAP 12
20/15 Calorie Row (Fx: 15/10)
20 Alternating Pistol Squats (Fx: Goblet Reverse Lunges (50/35))
30 Sit Ups
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Ring Muscle Ups | Free 7-Fit Class at 7:00AM! Click Here To Register now |
| Wednesday | Clean and Split Jerk | |
| Thursday | Long Conditioning | |
| Friday | Grip Strength | Skills Clinic at 4:45 PM with Tucker! Free 7-Fit Class at 5:30PM! Click Here To Register now |
| Saturday | Back Squats | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Long Conditioning |
Strength:
E3MOM 15
Deadlifts
1: 3 @75-80%
2: 2 @80-85%
3: 1 @85-90%
4: 1 @90-95%
5: 1 @95-100%+
Conditioning:
EMOM 12
1: 25 Wall Balls (20/14) (Fx: 20 Wall Balls)
2: AMRAP Calorie Assault Bike
3: Rest
4: Rest
Conditioning:
Row 5000m (Fx: 4000m)
But…
E3MOM
5 Strict Ring Dips (Fx: Hand Release Push Ups)
10 Alternating Front Rack Lunges (135/95) (Fx: 95/65)
Time Cap 40:00
Free 7-Fit Class at 10:00AM! Click Here To Register now
Strength:
20:00 to Establish
1RM Squat Snatch
Conditioning:
AMRAP 7
7 Toes to Bar
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
21 Air Squats
Free 7-Fit Class at 5:30PM! Click Here To Register now
Strength:
4 Rounds
1:00 Weighted Plank (ME)
1 Each Side Turkish Get Ups (↑)
Time Cap 12:00
Conditioning:
5 Rounds
200m Run
5 Right Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Right Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
Strength:
E2MOM 10
4 Tempo Strict Press (30×3) (↑)
Conditioning:
For Time
Buy In: 30/25 Calorie Ski Erg (Fx: 25/20)
Then:
100 Push Ups (Fx: 75 Push Ups)
E2MOM Starting at 2:00, Run 100m