Strength
Every 2:00, 8 Sets
1-4) 1 Hang Power Clean + 1 Power Clean + 1 Front Squat (70-75%)
5-8) 1 Hang Power Clean + 1 Squat Clean (75-80%)
Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
4 Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
6 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
8 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
*RX+: Must complete 4-6-8 unbroken each round
Try out our new Core-Flex class at 5:45 PM tonight to improve your stability and mobility!
Strength
In 15:00
Establish 5RM Bench Press
Conditioning
For Time:
21 Burpee Box Jump Overs (30/24) (FX: 24/20)
15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
900m Run (FX: 600m)
*14:00 Cap
Strength
In 15:00:
Establish 3RM Back Squat
Conditioning
5 Rounds for Time:
48 Double Unders (FX: 36)
12 Single Kettlebell Front Rack Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
*10:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Power Snatch | |
| Tuesday | 3RM Back Squat | |
| Wednesday | 5RM Bench Press | Core Flex at 5:45 PM |
| Thursday | Clean Complex | |
| Friday | Machine/Dumbbell Intervals | |
| Saturday | GYM CLOSED | Girls Gone Rx Competition |
| Sunday | Functional Bodybuilding |
Strength
Every 2:00, 6 Sets
3-Position Power Snatch (↑, start at 60-65% 1RM Snatch)
*Hold onto bar between reps
*High Hang, Hang, Floor
Conditioning
3 Rounds of :45 on/:15 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2) 18 Weighted Sit-Ups (15/10) (FX: Sit-Ups)
3) AMRAP Power Snatches (135/95) (FX: 95/65) (RX+: 165/115)
4) Rest
*Score is total AMRAP Power Snatch
OPTIONAL Murph Prep (15-20min)
For Time:
400m Run
21 Pull-Ups (FX: 15) (RX+: Unbroken)
400m Run
15 Pull-Ups (FX: 12) (RX+: Unbroken)
400m Run
9 Pull-Ups (FX: 9) (RX+: Unbroken)
*16:00 Cap
Keep in mind:
Wednesday: Bench Press, Bar/Ring Muscle-Ups or Chest to Bar Pull-Ups
Happy Mother’s Day to all of our Mothers!
There are so many different types of mothers in the world — Today we celebrate ALL of you and the sacrifices you make for others! Thank you for being a perfect example of what STRONG means!
Strength – “MOM-SESH”
Every 1:30, 3 Rounds
1) 12 Dumbbell Bench Press
2) 20 Overhead Banded Tricep Extensions
3) 12 Wide Grip Strict Pull-Ups (FX: Banded)
4) 20 Alternating Dumbbell Hammer Curls
5) 20 Underhand Banded Pullaparts
Conditioning
For Time:
500/400m Ski (FX: 400/300)
500/400m Row (FX: 400/300m)
*5:00 Cap
