Strength
EMOM 10
1) 4-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing)
2) 1-2 50/50 Legless Rope Climbs (FX: Legged OR J-Hook Practice) (RX+: Legless)
Conditioning
EMOM 18
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-4)
AMRAP
40 Double Unders
10 Push Press (95/65) (FX: 75/55)
5-6) Rest
Want to get better at your Handstand Skills? Sign up for the Skills Clinic tonight at 5:45 PM!
Strength
Every 2:30, 5 Sets
3 Front Squat
1-2) 75-80%
3-5) 80-85%
Conditioning
In 12:00
800m Run (FX: 600m)
into…
AMRAP
15 Burpees Over Bar
15 Power Cleans (135/95) (FX: 95/65)
12 Burpees Over Bar
12 Power Cleans (165/115) (FX: 115/80) (RX+: 185/125)
9 Burpees Over Bar
AMRAP Power Cleans (185/125) (135/95) (RX+: 225/155)
Strength
EMOM 6
3-5 Bar Muscle-Ups (FX: 1-2 OR Chest to Bar Pull-Ups)
Rest 2:00
EMOM 6
1) 10 Banded Strict Chin-Ups (RX+: No Band)
2) 10-15 Ring Rows
Conditioning
AMRAP 12
200/150m Row
15 Toes to Bar (FX: 10)
200/150m Row
30 Sit-Ups (FX: 20)
200/150m Row
60 Crossover Single Unders (FX: 40)
THANK YOU to everyone who came to compete, or support us at Sadie Hawkins this past weekend! We had a blast welcoming everyone into our home!
Congrats to Peyton and Megan for taking 1st place in the Varsity division, Coach Elizabeth and Mo for taking 2nd in the Junior Varsity division, and Adam and Vickie for taking 3rd in the Junior Varsity division! Shout out to CFR7 Programming for making us FIT in this stacked field of athletes!
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Gymnastics Development | |
| Wednesday | Front Squat | 5:45pm Handstand Skills Clinic |
| Thursday | Gymnastics Push/Pull | |
| Friday | Lower Body | |
| Saturday | Squad WOD | |
| Sunday | Bench Press | 8am Power Yoga |
Strength
Every 2:00, 9 Sets
1-3) 1 Squat Snatch + 1 High Hang Squat Snatch (↑, start at 50-60% 1RM Snatch)
4-6) 1 Squat Snatch + 1 Hang Squat Snatch (↑)
7-9) 1 Squat Snatch (↑)
*Hold onto bar b/t reps
Conditioning
AMRAP 9
200m Run
9/9 Single Dumbbell Snatch (50/35) (FX: 35/20)
30′ Handstand Walk (FX: 3 Wall Walks) (RX+: Unbroken)
POWER YOGA, 8 AM!
Family and Friends (non-members) welcome to drop-in to Yoga for $10!
Strength
Every 2:00, 3 Rounds
1) 50’/50′ Single Kettlebell Front Rack Walking Lunge
2) 100’/100′ Single Arm Banded Farmer’s Carry
Conditioning
6 Rounds of :45 on/:15 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
2) AMRAP Burpee Box Jump Overs (24/20)
3) Rest
*Score is total BBJO
