Strength
E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@90 – 95%+
Conditioning
Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest
| Weekly Overview | Events/Classes | |
| Monday | Hang Squat Snatches | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squats | |
| Wednesday | Romanian Deadlifts | |
| Thursday | Push Jerks | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Open WOD 21.2 |
Strength
E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning
3 Rounds
10 Bar Facing Burpees
10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)
10 Bar Facing Burpees
10 Toes to Bar (Fx: 7) (Rx+: 15)
Special Schedule Today!
9 AM: Programmed WOD (see below)
10 AM: Open WOD 21.1 makeup
11 AM: Coach Cooper’s Toe-to-Bar Clinic
Strength
EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar
Conditioning
4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest
T2B Clinic with Coach Cooper
A quick request for tomorrow’s T2B Clinic with Coach Cooper at 11am – If you are currently signed up but don’t think you can make it, please drop today so someone else can have your spot. If you are on the waitlist, keep an eye on your spot in the morning. We all know there will be drops over the next day
Conditioning
E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
Open Workout 21.1
The Open workouts start TODAY, so make sure you get in and rep your new teams!
