Happy Father’s Day to all our Route 7 Nation fathers!
Thank you for all you do for us and your families!
Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows
3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups)
Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
15 Hand Release Push-Ups (FX: Push-Ups)
15 Box Jumps (30/24) (FX: 24/20)
Adjusted Schedule!
SQUAD WOD: 8 AM and 9 AM
Strongman Seminar with Cody Abell: 10 – 2 PM
What: Come learn to lift a log and circus dumbbell! This will be an interactive seminar that includes working out.
Cost: $45 (cash or venmo welcome at the door)
Who: All are welcome to join! No experience required!
Squad WOD
AMRAP 24 w/ Partner – Split Reps Any Way
36 Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)
3 Rope Climbs (FX: 2)
300m Team Run (FX: 200m)
36 Back Rack Lunges (135/95) (FX: 115/80) (RX+: 155/105)
3 Rope Climbs (FX: 2)
300m Team Run (FX: 200m)
Strength
Every 2:00, 6 Sets
1-3) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)
4-6) 2 Snatch Grip Push Jerk + 2 Overhead Squat (70-75%)
Conditioning
For Time:
10-8-6-4-2 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: Wall Facing)
20 Wall Balls (20/14) (11’/10′) (FX: 10’/9′)
*12:00 Cap
Strength
Every 3:00, 4 Sets
10 Deadlifts (55-60%)
Superset Accessory (3+ out of 4 sets)
15/15 Side Lying External Rotation
Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
12 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)
12 Bar Facing Burpees
Join us for Core-Flex tonight at 5:45 PM!
Today we will do a core blast, work on overhead stability, and add some extra mobility for our lower body!
Conditioning
EMOM 21
1) 60 Double Unders (FX: 40)
2) 18/14 Calorie Ski (FX: 16/12)
3) 60 Double Unders (FX: 40)
4) 18/14 Calorie Bike (FX: 16/12)
5) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
6) Rest
7) Rest
*Score is total AMRAP reps
Post-WOD Strength/Mobility
Accessory/Finisher
Strict Chin-Ups 4×4-6 (FX: Banded) (RX+: Weighted)
Accumulate 2:00 Weighted Plank
1:00/1:00 Pec Stretch w/ Rig
