Strength
Every :30 for 10 Rounds
2 Strict Press @ 70 – 75%
Conditioning
For Time:
200 – 150 – 100 (Fx: 100 – 75 – 50)
Double Unders
20 – 15 – 10
Chest to Bar Pull Ups (Fx: Pull Ups)
Handstand Push Ups (Fx: 15 – 10 – 5)
Strength
Every :30 for 10 Rounds
2 Strict Press @ 70 – 75%
Conditioning
For Time:
200 – 150 – 100 (Fx: 100 – 75 – 50)
Double Unders
20 – 15 – 10
Chest to Bar Pull Ups (Fx: Pull Ups)
Handstand Push Ups (Fx: 15 – 10 – 5)
Intramural Open!
Check out the announcement from Coach Casey here!
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Strict Press | |
| Wednesday | Romanian Deadlift | |
| Thursday | Snatch | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | “DT” | |
| Saturday | Gymnastics | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Clean |
Strength
E2MOM 12
Front Squats
1: 3@70 – 75% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 2@75 – 80%
5: 1@80 – 85%
6: 1@85 – 90%
Conditioning
AMRAP 9
250/200m Row (Fx: 200/150)
10 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
Strength
E3MOM 15
5 Thrusters (ME)
Must be touch-and-go.
Conditioning
Buy In:
30/21 Calorie Assault Bike (Fx: 25/18)
Then…
4 Rounds
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
15 Toes to Bar (Fx: 10)
“Amanda”
“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)
Finisher
EMOM 12
1: 0:45 Reverse Plank
2: 10 – 20 V – Ups (Fx: Tuck Ups)
3: 5 Each Side Bear Crawl Bird Dog
4: 5 Each Side Weighted Deadbugs
Strength
E2MOM 10
5 Deficit Deadlifts @60 – 65%
Not touch and go. Reset on every rep.
Conditioning
EMOM 15
1: 250/200m Ski Erg (Rx+: 300/250)
2: 25 Russian Kettlebell Swings (32/24) (Fx: 24/16)
3: AMRAP Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+ 70/50)
4: Rest
5: Rest
