Strength:
E3MOM 15
1 Power Snatch + 1 Hang Power Snatch (↑)
Conditioning:
3 Rounds
5 Each Arm Renegade Row With Push Up (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
20 Alternating Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
E3MOM 15
1 Power Snatch + 1 Hang Power Snatch (↑)
Conditioning:
3 Rounds
5 Each Arm Renegade Row With Push Up (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
20 Alternating Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Conditioning:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Finisher:
EMOM 16
1: 10 Left Leg Weighted Pistols (Fx: Unweighted Pistol)
2: 10 Right Leg Weighted Pistols (Fx: Unweighted Pistol)
3: 10 Toes To Rings
4: 5 Weighted Ring Dips (Fx: Unweighted Ring Dips)
Conditioning:
E6MOM 36
1: Max Distance Run Using 200m Route
2: Rest
3: AMRAP Calorie Assault Bike
4: Rest
5: AMRAP
15/10 Calorie Ski Erg
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
6: Rest
| Weekly Overview | Events/Classes | |||
| Monday | Back Squats | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Long Interval Conditioning | |||
| Wednesday | “Jackie” | |||
| Thursday | Power Snatch Complex | |||
| Friday | Power Clean Complex | |||
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Push Press and Push Jerk |
Strength:
E3MOM 15
6 Back Squats @65-70%
Conditioning:
AMRAP 11
5 – 10 – 15 – 20…
Push Jerk (Rx: 135/95) (Fx: 95/65)
After Each Set Complete 30 Air Squats
Strength:
E3MOM 15
8 Deadlifts (ME)
Conditioning:
AMRAP 8
40 Double Unders
15 Hang Power Cleans (Rx:95/65) (Fx: 75/55) (Rx+: 115/80)
