Free 7-Fit Class at 5:30PM! Click Here To Register now
Strength:
4 Rounds
1:00 Weighted Plank (ME)
1 Each Side Turkish Get Ups (↑)
Time Cap 12:00
Conditioning:
5 Rounds
200m Run
5 Right Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Right Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Left Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
Strength:
E2MOM 10
4 Tempo Strict Press (30×3) (↑)
Conditioning:
For Time
Buy In: 30/25 Calorie Ski Erg (Fx: 25/20)
Then:
100 Push Ups (Fx: 75 Push Ups)
E2MOM Starting at 2:00, Run 100m
Strength:
EMOM 12
1 Front Squat (↑)
Conditioning:
6 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)
Time Cap 20:00
Free 7-Fit Class at 7:00am Click Here To Register now
Strength:
13:00 to Complete:
5 Rounds
5 – 10 Strict T2B (Fx: Straight Leg Raise)
15 – 20 Arch Extensions (Rx+: GHD Back Extensions)
Conditioning:
EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 80 Double Unders (Fx: 60 DUs)
3: AMRAP Overhead Squats (135/95) (Fx: 95/65)
4: Rest
| Weekly Overview | Events/Classes | |
| Monday | Push/Pull Split | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Strict Gymnastics | Free 7-Fit Class at 7:00AM! Click Here To Register now |
| Wednesday | Front Squats | |
| Thursday | Strict Press | |
| Friday | Turkish Get Ups | Free 7-Fit Class at 5:30PM! Click Here To Register now |
| Saturday | Squat Snatch | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Long Conditioning | |
Strength:
5 Rounds
8 Double Dumbbell Bench Press (A)
8 Foot Elevated Ring Rows (B)
Conditioning:
3 Rounds
500/450m Row (Fx: 450/400)
15 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
10 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
