Free 7-Fit Class at 6:30PM! Click Here To Register now
Strength
E3MOM 15
3 Split Jerks
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%+
Conditioning
For Time:
500/450m Row
400m Run
250/200m Row
200m Run
Free 7-Fit Class at 6:30PM! Click Here To Register now
Strength
E3MOM 15
3 Split Jerks
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%+
Conditioning
For Time:
500/450m Row
400m Run
250/200m Row
200m Run
Conditioning
E3MOM 36
1: 20/15 Calorie Bike (Fx: 15/10)
20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: AMRAP
5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
4: Rest
Strength
E3MOM 15
3 Overhead Squats (↑)
Conditioning
42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
21 – 15 – 9
Pull Ups (Rx+: Chest to Bar Pull Ups)
| Weekly Overview | Events/Classes | |
| Monday | Handstand Walk | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Overhead Squats | |
| Wednesday | Long Conditioning | |
| Thursday | Split Jerks | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Toes-to-Bar | |
| Saturday | CrossFit Total | Free 7-Fit Class at 10AM! Click Here To Register now |
| Sunday | DB Bench/Lat Pushdowns |
Strength
4 Rounds for Quality
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)
10 Each Side Banded Pallof Press
10 Banded Crunches
Time Cap 14:00
Conditioning
EMOM 16
1: 22/17 Calorie Ski Erg (Fx: 17/12) (Rx+: 25/18)
2: AMRAP Double Unders
3: Rest
4: Rest
Strength
5 Rounds
3 Push Jerks @80 – 85%
Time Cap 12:00
Conditioning
3 Rounds
40 Calorie Row
20 Hang Power Snatch (95/65) (Fx: 75/55)
20 Burpees Over the Bar
