Strength

Every 1:30 for 4 Rounds
1: Handstand Hold/Walk Practice
2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)
3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)
4: 1:00 Squat Hold (Weighted if Possible)

Conditioning

AMRAP 8
16 Hand Release Push Ups (Fx: 10)
8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

E2MOM 12
8 Back Rack Lunges (↑)

Conditioning

5 Rounds
200m Run
20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

Strength

E3MOM 15
High Hang Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (↑)

Conditioning

AMRAP 9
9 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
60 Double Unders (Fx: 45)

Mark your calendars for our Nutrition Seminar!

This Wednesday, September 29th at 7:30 PM at CFR7!

Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out!

Strength

E2MOM 10
3 Tempo Strict Press (30×3) (↑)

Conditioning

Every 1:30 for 2 Rounds
1: 25/19 Calorie Bike (Fx: 20/15) (Rx+: 30/22)
2: Rest
3: 25/19 Calorie Ski (Fx: 20/15) (Rx+: 30/22)
4: 10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)
AMRAP Burpees Over the Bar
5: Rest

Mark your calendars for our Nutrition Seminar!

This Wednesday, September 29th at 7:30 PM at CFR7!

Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out!

Strength

EMOM 12
1: 8 Toes to Rings (Fx: 5)
2: 100m Jog
3: 4 Ring Rows + 4 Low Ring Muscle Up Transitions

Conditioning

6 Rounds
4 Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups) (Rx+: 6)
12 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)