Strength
E2MOM 16
High Hang Power Clean + Hang Power Clean + Power Clean (↑)
Conditioning
4 Rounds
6 Right Arm Kettlebell Hang Cleans
6 Right Arm Kettlebell Push Jerks
6 Right Arm Kettlebell Overhead Lunges
6 Left Arm Kettlebell Hang Cleans
6 Left Arm Kettlebell Push Jerks
6 Left Arm Kettlebell Overhead Lunges
(24/16) (Fx: 16/12) (Rx+: 32/24)
Conditioning
EMOM 36
1: 200m Run
2: 20/15 Calories (Fx: 15/10)
3: 80 Double Unders (Fx: 60)
4: AMRAP Wall Balls
5: Rest
6: Rest
Mark your calendars for our Nutrition Seminar!
Next 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 10
1 Squat Snatch @80 – 85%
Conditioning
4 Rounds
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
15 Toes to Bar (Fx: 10) (Rx+: 20)
Strength
Every 1:30 for 9 Sets
1 Split Jerk
1 – 3: 75 – 80%
4 – 6: 80 – 85%
7 – 9: 85 – 90%
Conditioning
AMRAP 11
11 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Ring Dips (Fx: Hand Release Push Ups)
2 Rope Climbs (Fx: 1) (Rx+: Legless)
Don’t forget about the Ring Muscle-Up Clinic with Coach Kevin this evening!
Strength
20:00 to Establish
6RM Back Squat
20:00 to Establish
6RM Deadlift
