Momentum 2.0 Nutrition Challenge Information Session
TONIGHT, 7:30 PM at CFR7 with Coach Cameron!

Come learn everything you need to know about the Nutrition Challenge (start date, January 2023!)

Strength
Every 3:00, 5 Sets
1) 5 Bench Press (70-75%)
2-3) 5 Bench Press (75-80%)
4-5) 10 Pause Bench Press (50-55%)

Superset Accessory
1-3) 10 Prone Swimmers

Conditioning
For Time:
1-2-3-4-5-6 Wall Walks (FX: up to 5) (RX+: 2 Hand Release Push-Ups into each, up to 7)
10-20-30-40-50-60 Double Unders (FX: up to 50) (RX+: Unbroken, up to 70)
*14:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Squat Clean + 1 High Hang Power Clean + 1 Split Jerk (↑, start around 65-70% 1RM CJ)
5-8) 1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
8 Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken)
8 Burpees Over Bar
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 6 Chest to Bar Pull-Ups + 2 Bar Muscle-Ups)

Strength
Every 3:00, 5 Sets
1-3) 5 Strict Press (70-75%)
4-5) 10 Pause Strict Press (45-50%)

Superset Accessory
1-5) 20 Underhand Banded Pullaparts

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
20 Jump Switch Lunges
20 Box Jumps (30/24) (FX: 24/20)
20 Straight Leg Sit-Ups (FX: Sit-Ups)

Saturday Schedule

7:15 AM: Seventh Heaven, Competition WOD
9 AM & 10 AM: Squad WOD

10 Rounds for Time w/ Partner – Alternate Full Rounds
15 Wall Balls (20/14) (FX: 12) (RX+: 11’/10′)
12 Toes to Bar (FX: 9) (RX+: 15)
9 Deadlifts (155/105) (FX: 135/95) (RX+: 185/125)
6 Synchro Burpees
25:00 Cap

Post-WOD Recovery
2:00/2:00 Pigeon Pose

2:00 Pancake/Straddle Stretch

Modified Class Schedule:

9 AM – WOD
10 AM – WOD

Strength
EMOM 12
1) 10/10 Single Leg Glute Bridge
2) 15 Hollow Rocks
3) :20/:20 Side Plank
4) :45 Wall Sit

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
4) AMRAP Kettlebell Swings (24/16) (FX: 16/12)
5) AMRAP Burpees to 6″ Target (FX: Burpees)
*Score is total reps