Strength

E2MOM 12

Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups

Rx:
1 – 3 Kipping Ring Muscle Ups

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips

Record total number of reps completed.

Conditioning

3 Rounds

Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)

	Weekly Overview	Events/Classes
Monday	Deadlift	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Muscle Ups
Wednesday	Back Squat
Thursday	Long Conditioning	Modified Schedule for Christmas Eve – Only 9 AM/10 AM
Friday		Gym Closed for Christmas
Saturday	Handstand Pushups	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Push Press

Strength

20:00 to Establish
1RM Deadlift

Conditioning

5 Rounds

10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)

But…
E4MOM 20/15 Calorie Row (Fx: 15/10)

Time Cap 16:00

Strength

Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping
Handstand Push Ups
6 Strict L-Sit Chin Ups

Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar

Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar

Time Cap 12:00

Conditioning

3 Rounds

21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+:
135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)

Free 7-Fit Class at 10:00AM! Click Here To Register now

Strength

E3Mom 15

Back Swuats

1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++

Conditioning

EMOM 12

1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest

Free 7-Fit Class at 5:30PM! Click Here To Register now

Conditioning

Every 1:30 For 3 Rounds
1: 20/15 Calorie Assault Bike (Fx: 15/10)
2: 20 Farmers Carry Walking Lunges (24/16) (Fx:
16/12) (Rx+: 32/24)
3: 15 Tempo Dumbbell Bench Press (30×1) (A)
4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)
5: 10 Pendlay Rows (A)
6: 10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
7: 5 Burpee Broad Jumps
8: 5 Power Cleans @75 – 80%