Conditioning
Every 1:30, 4 Rounds
1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)
2) 80′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Sit-Ups
3) Rest
*Score is total Sit-Ups
Finisher
2-3 Rounds for Quality
10 Cossack Squats w/ Rig
15/15 Banded Clamshells
Optional Post-WOD Cooldown
1:00-2:00 Seal Pose
1:00-2:00 Saddle Pose
1:00-2:00 Straddle w/ Rig
Looking to improve your Rope Climbs? Come learn about J-Hook technique and Rope Climb efficiency with Coach Kevin at tonight’s 5:45 PM Skills Clinic!
Strength
EMOM 10
1) 3 Push Press (↑), start at 50-55% 1RM CJ)
2) 15 Underhand Banded Pullaparts
*Reset each time on Push Press; no Touch and Go
Rest 2:00
EMOM 5
4-6 Strict Handstand Push-Ups (FX: Pike/Box/Abmat) (RX+: 8+)
Conditioning
AMRAP 8
8 50′ Shuttle Runs
12 Box Jumps (30/24) (FX: 24/20)
Strength
Every 2:30, 6 Sets
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Hang Squat Clean (start at 55-60% 1RM CJ, ↑)
*Hold onto bar between reps
Conditioning
3 Rounds for Time:
15 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
15 Front Squat (135/95) (FX: 95/65) (RX+: 155/105)
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +5 Bar Muscle-Ups)
*14:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Bench/Row | |
| Tuesday | Clean Complex | |
| Wednesday | Push Press/Handstand Development | Rope Climb Skills Clinic at 5:45 PM |
| Thursday | Row/Lunge Intervals | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM |
| Sunday | Box Step-Ups/Core |
Strength
Every 3:00, 5 Rounds
3 51X-Tempo Bench Press (60-65%) +
5/5 X15-Tempo Single Dumbbell Row
*5s eccentric, 1s pause
Conditioning
EMOM 12
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Burpees to 6″ Target (RX+: 12″)
3) Rest
4) Rest
*Score is total Burpees to Target
Strength
Every 2:00, 8 Sets
1-4) 1 Split Jerk w/ 3s Pause in Dip + 1 Split Jerk (65-70%)
5-8) 2 Split Jerk (70-75%)
Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
5 EKO Complexes (95/65) (FX: 75/55) (RX+: 135/95)
10 Burpees Over Bar
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges
