Strength:
E3MOM 15
6 Back Squats @75-80%
Conditioning:
E2MOM 16
1: 15 Burpees
AMRAP Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 20/15 Cal Bike
AMRAP Box Jumps (Rx: 24/20)(Rx+: 30/24)
4: Rest
Alternate arms every 10 reps on dumbbell thrusters.
Strength:
E3MOM 15
1 Snatch Pull with :02 Pause at Knee + 1 Snatch Pull + 1 Power Snatch (↑)
Conditioning:
AMRAP 9
3 – 6 – 9 – 12 – 15…
Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
Russian Kettlebell Swing (32/24) (Fx: 24/16)
| Weekly Overview | Events/Classes | |||
| Monday | Abs and Arms | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Snatch Complex | |||
| Wednesday | Gymnastics Strength | |||
| Thursday | Long Conditioning | |||
| Friday | Strict Press and Push Press | |||
| Saturday | Clean Complex | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Back Squats |
Strength:
5 Rounds
20 Alternating Dumbbell Bicep Curls
:30 Weighted Plank (ME)
Rest as needed.
Conditioning:
Tabata Ski Erg Calories
– Rest 0:30 –
Tabata Pull Ups
– Rest 0:30 –
Tabata Sit Ups
– Rest 0:30 –
Tabata Row Calories
– Rest 0:30 –
Score is total reps.
Conditioning:
For Time:
25 Wall Balls (20/14)
50 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
40 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
30 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
10 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
400m Run
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
E3MOM 15
6 Back Squats @70-75%
Conditioning:
AMRAP 8
10 Box Jump Overs (Rx: 24/20) (Rx+: Clear The Box)
10 Power Cleans (Rx: 135/95) (Fx: 95/65)
Strength:
E2MOM 16
Split Jerks (ME)
1: 4 Reps
2: 4 Reps
3: 3 Reps
4: 3 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep
Conditioning:
AMRAP 7
20 Front Rack Lunges (95/65) (Fx: 75/55)
25ft Handstand Walk (Fx: 40 High Plank Shoulder Taps)
Strength:
E3MOM 15
On Each Arm: 4 Tempo Dumbbell Bench Press (30×3) + 4 Dumbbell Bench Press (A)
Conditioning:
12 – 9 – 6
Burpee Bar Muscle Ups (Fx: Burpee Chest To Bar Pull-ups)
75 Double Unders After Each Set
Conditioning:
E5MOM 40
1: AMRAP
10/7 Calorie Row
10 Alternating Pistols (Fx: 20 Air Squats)
2: Max Distance Run Using 200m Route
3: AMRAP
10/7 Calorie Assault Bike
10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Max Distance Run Using 200m Route
Strength:
E2MOM 12
First 5 Sets: 5 Push Press @65-70%
Set 6: Max Unbroken Reps @65-70%
Conditioning:
AMRAP 1:30
Ski Erg Calories
Finisher:
5 Rounds
5 Strict Toes To Bar
10 Each Side Kettlebell Side Bends
1:00 Goblet Wall Sit (AHAP)