Strength
EMOM 16
1: Back Squat Hold @35 – 40%
2: Rest
3: :30 Weighted Plank
4: Rest
Conditioning
AMRAP 10
8 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)
200m Run
Strength
EMOM 16
1: Back Squat Hold @35 – 40%
2: Rest
3: :30 Weighted Plank
4: Rest
Conditioning
AMRAP 10
8 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)
200m Run
Strength
EMOM 12
1: 10 – 15 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 16 Alternating Double Dumbbell Bench Press
3: Rest
Conditioning
5 Rounds
Work 2:00/Rest 2:00
200/150m Row
10 Hand Release Push Ups
AMRAP Burpees Over the Rower
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)
