Strength
Every 1:30, 9 Sets (3 full rounds)
1) 6/6 30X-Tempo Single Arm Dumbbell Bench Press (↑) (3s eccentric)
2) 10 Banded Strict Chinups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))
3) 15 Banded Face Pulls
*Score is FX/RX/RX+
Conditioning
AMRAP 12
20 Situps (RX+: Weighted (15/10))
20 Front Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 115/80)
20 Wallballs (20/14) (RX+: 11’/10′)
Ankles/Wrist Mobility Class at 5:45 PM tonight! Make the most of your snatches and overhead squats by making sure your joints are limber!
Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch + 1 Overhead Squat (↑)
5-8) 2 High Hang Squat Snatch (↑)
Conditioning
For Time:
12-9-6-3 Handstand Pushups
(FX: 9-7-5-3) (RX+: 2/1″ Deficit (25lbs/10lbs plates))
*200m Run after each set (RX+: 300m)
*12:00 Cap
Starting today, we are going to be on CFR7-specific programming written by our very own Coach Kevin! Hope you all enjoy it!
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Bar Muscle-Up Skills Clinic at 5:45 PM |
| Tuesday | Snatch | Ankles/Wrists Mobility Class at 5:45 PM |
| Wednesday | Bench/Chinup/Face Pulls | Ab Attack at 5:45 PM |
| Thursday | Deadlift | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Pike HSPU/Bent-Over Row/L-Sit Lift |
Strength
Every 3:00, 4 Sets
10 Back Squats + 10 Prone Swimmers
1-2) 50-55%
3-4) 55-60%
Conditioning
AMRAP 14
14 Burpees Over Bar
7 Chest-to-Bar Pull-ups (FX: Pull-ups) (RX+: 5 Bar Muscle-Ups)
14 Power Clean (RX: 115/80) (FX: 95/65) (RX+: 135/95)
7 Toes to Bar
Strength
E3MOM 15
1 – 4: 10 Strict Presses @55 – 60%
5: AMRAP @55 – 60%
Conditioning
3 Rounds
200m Run
250/200m Row (Fx: 200/150)
30 Box Jumps (24/20) (Rx+: 27/22)
SQUAD-WOD
Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000)
16 Rounds for Time (Partners alternate FULL rounds)
8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
24 Double Unders (FX: 18) (RX+: 30)
**4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)**
Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)
