Strength

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@50 – 55%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning

AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

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