Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!

Strength

E2MOM 12
1: 10 Each Arm Seated Single Arm Arnold Press (A)
2: 10 Each Arm Kettlebell Front Rack Cossack Squats (B)

Conditioning

AMRAP 14
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)

But…
E2MOM
15 Sit Ups

Pick up where you left off after sit ups.

Conditioning

For Time:
1000m Run
10 Strict Pull Ups (Fx: 5) (Rx+: Strict C2B)
20 Hand Release Push Ups (Fx: 10)
800m Run
8 Strict Pull Ups (Fx: 4) (Rx+: Strict C2B)
16 Hand Release Push Ups (Fx: 8)
600m Run
6 Strict Pull Ups (Fx: 3) (Rx+: Strict C2B)
12 Hand Release Push Ups (Fx: 6)
400m Run
4 Strict Pull Ups (Fx: 2) (Rx+: Strict C2B)
8 Hand Release Push Ups (Fx: 4)
200m Run
2 Strict Pull Ups (Fx: 1) (Rx+: Strict C2B)
4 Hand Release Push Ups (Fx: 2)

Optional Finisher

3 Rounds
20 Dumbbell Biceps Curls
20 Dumbbell Skull Crushers

	Weekly Overview	Events/Classes
Monday	Back Squat	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Long Conditioning
Wednesday	Arnold Press/Cossack Squats
Thursday	Squat Snatch	Free 7-Fit Class at 6:30PM! Click Here To Register now
Friday	Rope Climbs
Saturday	Deadlift	Free 7-Fit Class at 10AM! Click Here To Register now
Sunday	Long Conditioning

Strength

E2MOM 10
5 Back Squats@60 – 70%

Conditioning

AMRAP 12
16 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20)
16 Box Jump Overs (27/22) (Fx: 24/20) (Rx+: 30/24)

Strength

EMOM 10
1 Hang Squat Snatch (↑)

Conditioning

E2MOM 20
1: 500/450m Row (Fx: 450/400)
2: Rest

Strength

E2MOM 16
1: 5 Bench Press (↑)
2: 5 Pendlay Rows (↑)

Conditioning

4 Rounds
200m Run
10 Burpees
20 Box Jump (24/20) (Rx+: 30/24)