WOD / Events

8
Oct

Saturday, October 9, 2021

Strength

Rx+:
E2MOM 12
Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up

Rx:
E2MOM 12
Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up

Fx:
E2MOM 12
2 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups

Conditioning

40 – 32 – 24 – 16 – 8
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
20 – 16 – 12 – 8 – 4
Kettlebell Push Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)

Split reps evenly between arms on push jerks.

7
Oct

Friday, October 8, 2021

Strength

E2MOM 8
Muscle Clean + Hang Power Clean (↑)
Directly Into
E2MOM 8
2 Power Cleans (↑)

Conditioning

AMRAP 8
16 Jump Switch Lunges
64 Double Unders (Fx: 32)

6
Oct

Thursday, October 7, 2021

Strength

E3MOM 15
4 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning

AMRAP 10
200m Run
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Toes to Bar (Fx: 7) (Rx+: 15)

5
Oct

Wednesday, October 6, 2021

Strength

Rx:
Every 1:30 for 5 Sets of Each
1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)
2: :30 Dead Hang then :30 Active Hang on Pull Up Bar

Fx:
Every 1:30 for 5 Sets
1: 4 Sotts Press (Behind the neck, Grip as wide as needed) + 8 Strict Press (↑)
2: :15 – :20 Dead Hang then :15 – :20 Active Hang on Pull Up Bar

Conditioning

4 Rounds
6 Each Arm Kettlebell Front Squat (24/16) (Fx: 16/12) (Rx+: 32/24)
12 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)

4
Oct

Tuesday, October 5, 2021

Strength

E3MOM 15
4 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning

With a Partner, Alternating Rounds of Each AMRAP
E4MOM 16
1: AMRAP
10/7 Calorie Row (Fx: 7/5)
5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
2: 800m Run (Fx: 600m)
3: AMRAP
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Box Jump Overs (24/20) (Rx+: 30/24)
4: 800m Run (Fx: 600m)

3
Oct

Monday, October 4, 2021

Weekly OverviewEvents/Classes
MondaySnatch Free 7-Fit Class at 6:30PM! Click here to register now.
TuesdayDeadlift
WednesdayPressing
ThursdayBack Squat Free 7-Fit Class at 6:30PM! Click here to register now.
FridayClean
SaturdayRing Muscle Ups Free 7-Fit Class at 10AM! Click here to register now.
SundayLong Conditioning

Strength

E2MOM 8
Muscle Snatch + Tall Snatch + Drop Snatch (↑)
Directly Into
E2MOM 8
3 Squat Snatches (↑)

Conditioning

20 – 16 – 12 – 8 – 4
Burpees
After Each Set of Burpees…
2 Rope Climbs (Fx: 1 Rope Climb) (Rx+: 2 Legless Rope Climbs)

2
Oct

Sunday, October 3, 2021

Long Conditioning

1000m Run

Then…
3 Rounds
10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
10 Toes to Bar (Fx: 5)

Then…
1000m Run

Then…
2 Rounds
15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
15 Toes to Bar (Fx: 10)

Then…
1000m Run

Then…
30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
30 Toes to Bar (Fx: 20)

30
Sep

Friday, October 1, 2021

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)