WOD / Events

20
Aug

Friday, August 21, 2020

Strength:

E3MOM 18
1 Snatch Balance + 4 Overhead Squats (↑)

Conditioning:

3 Rounds

15 Toes to Bar
15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)

18
Aug

Wednesday, August 19, 2020

Strength:

EMOM 16
1 Thruster (ME)

Conditioning:

75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)

Every time you Break:
10 Box Jumps (Rx: 30/24) (Fx: 24/20)

Time Cap 15:00

17
Aug

Tuesday, August 18, 2020

Strength:

E3MOM 15
1 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑)

Conditioning:

AMRAP 12
16 Burpees
4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)

16
Aug

Monday, August 17, 2020


Weekly OverviewEvents/Classes
MondayLong Interval ConditioningFree 7-Fit Class at 6:00PM Click Here To Register now
TuesdayPower Clean Complex
WednesdayThrusters
ThursdayDeadlifts
FridaySnatch Complex
SaturdayPump Session Free 7-Fit Class at 10:00AM Click Here To Register now
SundayGymnastic Strength

Conditioning:

E3MOM 36

1: 20/15 Calorie Row (Fx: 15/10)
20/15 Calorie Bike (Fx: 15/10)
2: Rest
3: 20/15 Calorie Ski Erg (Fx: 15/10)
10 Devils Press (Rx: 50/35) (Fx: 35/20)
4: Rest

15
Aug

Sunday, August 16, 2020

Strength:

E3MOM 15
1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (↑)

Conditioning:

6 Rounds
20 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)

14
Aug

Saturday, August 15, 2020

Free 7-Fit Class at 10:00AM Click Here To Register now

Conditioning:

AMRAP 35

20 Handstand Push Ups (Fx: 10 Handstand Push Ups) (Rx+: 20 Strict Handstand Push Ups)
40 Front Squats (Rx: 135/95)(Fx: 95/65)
1000m Run

Rest 3:00 After Each Round

13
Aug

Friday, August 14, 2020

Strength:

E3MOM 15
1 High Hang Power Clean + 2 Hang Power Cleans + 3 Power Cleans (↑)

Must be touch and go.

Conditioning:

AMRAP 7
7 Deadlifts (225/155) (Fx: 185/125) (Rx+: 255/175)
21 Sit Ups

 

12
Aug

Thursday, August 13, 2020

Strength:

E3MOM 15
1 Power Snatch + 1 Hang Power Snatch (↑)

Conditioning:

3 Rounds
5 Each Arm Renegade Row With Push Up (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
20 Alternating Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)