Strength
E3MOM 18
Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑)
Conditioning
2 Rounds
60 Double Unders
30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
30 Push Ups (Fx: 15)
Time Cap 10:00
Strength
E3MOM 18
Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑)
Conditioning
2 Rounds
60 Double Unders
30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
30 Push Ups (Fx: 15)
Time Cap 10:00
| Weekly Overview | Events/Classes | |
| Monday | Strict Pullups | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Snatch Complex | |
| Wednesday | Clean Complex | |
| Thursday | “Armistice” | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Push Press | |
| Saturday | Core Work | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Romanian Deadlift |
Strength
E2MOM 10
5 Supinated Grip Strict Chest to Bar Pull Ups (Fx: Chin Over Bar) (Rx+: Weighted)
5 Dumbbell Pullovers
Conditioning
E2MOM 20
1 – 3: 1400/1200m Row (Fx: 1200/1000) (Rx+: 1600/1300)
4: 250/200m Ski (Fx: 200/150) (Rx+: 300/250)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Rest
Conditioning
3 Rounds
1000m Run (Fx: 800m)
20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
20 Handstand Push Ups (Fx: 10) (Rx+: 30)
Post-Conditioning Strength/Skill
4 Rounds
10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)
20 Russian Twists
Strength
E3MOM 18
Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑)
Conditioning
AMRAP 8
16 Box Jumps (24/20)
8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)
Come celebrate the end of a GREAT year with us at Star Hill Biergarten tomorrow at 4PM!
Strength
E2MOM 10
Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)
Set 5: AMRAP
Record AMRAP set.
Then…
Max Wall Supported Handstand Hold (Rx+: Freestanding)
Record Time
Conditioning
Every :30 for 6 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: Rest
