Strength
E2MOM 12
1 Power Snatch + 3 Overhead Squats (↑)
Conditioning
AMRAP 7
12 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
24 Wall Balls (20/14) (Rx+: 11’/10′)
Strength
E2MOM 12
1 Power Snatch + 3 Overhead Squats (↑)
Conditioning
AMRAP 7
12 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
24 Wall Balls (20/14) (Rx+: 11’/10′)
Member Spotlight – Nick Nicholson (December 2015)
| Weekly Overview | Events/Classes | |
| Monday | Squat Clean | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Snatch/Overhead Squat | |
| Wednesday | Pull-Ups/DB Bench | |
| Thursday | Back Squat | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Deficit Deadlifts | |
| Saturday | Amanda | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Thrusters |
Strength
E3MOM 15
1 Squat Clean + 1 Hang Squat Clean + Split Jerk (↑)
Conditioning
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Start Each Round With:
10 Box Jumps (30/24) (Fx: 24/20)
Conditioning
3 Rounds:
250/200m Row
200m Run
10 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)
– Rest 5:00 –
1 Round
1000/850m Row
800m Run
30 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)
Strength
E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@50 – 55%
4: 8@50 – 55%
5: 8@50 – 55%
% Based on 1RM Deadlift
Conditioning
AMRAP 12
9 Each Arm Kettlebell Hang Clean (32/24) (Fx: 24/16)
6 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
3 Push Jerks (165/115) (Fx: 135/95) (Rx+: 185/125)
Strength
E2MOM 10
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑)
Conditioning
EMOM 12
1: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)
2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)
3: AMRAP Kipping Handstand Push Ups
4: Rest
