Momentum Nutrition Challenge Information Session with Coach Cameron Wednesday night at 7:30 PM at CFR7!
Mark your calendars and see you tomorrow night!
Strength
E2MOM 20
1 Back Squat (ME)
Or…
E2MOM 20
1 – 5: 2 Back Squats @65 – 70%
6 – 10: 1 Back Squat @70 – 75%
Conditioning
AMRAP 12
3 – 6 – 9 – 12 – 15…
Hang Clean and Jerk (115/80) (Fx: 75/55) (Rx+: 135/95)
Burpees Over the Bar
| Weekly Overview | Events/Classes | |
| Monday | Ring Muscle Ups/Core | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Back Squat | |
| Wednesday | Mary | Ab Attack Class at 6:45 PM! Click here to register now. |
| Thursday | Split Jerk | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Clean | |
| Saturday | Deadlift | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Core |
Strength
EMOM 16
1: 8 – 12 Seated Leg Raises
2: :45 Double Kettlebell Front Rack Hold
3: 3 – 5 Ring Muscle Ups (Fx: 5 Russian Push Ups + 5 Chest to Bar Pull Ups)
4: 8 Alternating Barbell Side Bends
Conditioning
4 Rounds
8 Each Side Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
16 American Kettlebell Swings (32/24) (Fx: 24/16)
32 Sit Ups (Rx+: Weighted (25/15))
Conditioning
E3MOM 45
1: 50/40 Calorie Ski (Fx: 40/30)
2: 50/40 Calorie Bike (Fx: 40/30)
3: Rest
4: AMRAP Wall Balls
5: Rest
Who’s ready for Coach Kevin’s first Olympic Weightlifting Class at 11 AM today?!
Strength
EMOM 15
1 Power Snatch (ME)
Conditioning
3 Rounds
500/450m Row (Fx: 450/400)
25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
25 Toes to Bar (Fx: 15)
Time Cap 15:00
6am class cancelled due to snow!
Normal schedule the rest of the day!
Strength
E2MOM 18
1: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)
2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)
3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps)
Conditioning
AMRAP 7
21 Russian Kettlebell Swings (32/24) (Fx: 24/12)
7 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
