Strength:
E2MOM 12
2 Squat Clean and Split Jerks
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%
Conditioning:
AMRAP 4
32 Kettlebell Swings (32/24) (Fx: 24/16)
32 Air Squats
64 Double Unders
– Rest 1:00 –
AMRAP 4
16 Kettlebell Swings (32/24) (Fx: 24/16)
16 Air Squats
32 Double Unders
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box
Conditioning:
“Foundations Day 3”
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Front Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Run 200m After Each Round
Finisher:
3 Rounds
20 Banded Biceps Curls
20 Banded Triceps Extensions
Strength:
20:00 to Establish:
2RM Deadlift
Conditioning:
6 Rounds
10 Toes to Bar (Fx: 7 T2B)
10 Each Arm Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+:70/50)
7-Fit will be combined at 9 AM and 10 AM.
Conditioning:
E3MOM 36 (3 rounds)
1: AMRAP Ski Erg Calories
2: 400m Run
3: AMRAP
10 Box Jumps (24/20)
5 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 400m Run
TODAY is the LAST day to order your 2020 hoodie!! Place your order HERE today!!!!
We are having a modified schedule for the rest of the week!
Thursday and Friday, we will only have classes at 9 AM and 10 AM.
Saturday, we will only have classes at 10 AM and 11 AM.
Strength:
E2MOM 12
2 Squat Snatches
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%
Conditioning:
EMOM 16
1: 15 Burpees (Fx: 10 Burpees) (Rx+: 20 Burpees)
2: 15/10 Calorie Assault Bike (Fx: 10/7)
3: AMRAP Power Snatches (75/55)
4: Rest
