Strength
Every 2:00, 3 Rounds
1) 16 Goblet Box Step Ups (24/20)
2) 4 Sandbag Over the Shoulder + 100′ Sandbag Bear Hug Carry
3) 20/20 Banded Wrist Flexion w/ Rig
Conditioning
AMRAP 8
4-8-12-16, etc.
Box Jumps (24/20)
Sit-Ups
Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: Complete Round of 16
Strength
Every 1:30, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 10/10 Single Dumbbell Row w/ Pause at Top
3) :30/:30 Side Plank
Conditioning
4 Rounds for Time:
16/12 Calorie Row
16 Lateral Burpees Over Bar
8 Shoulder to Overhead (145/100) (FX: 105/75) (RX+: 165/115)
*14:00 Cap
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Conditioning
3 Rounds for Time:
800m Run
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Squat Clean (185/125) (FX: 135/95) (RX+: 225/155)
*30:00 Cap
Cooldown
2:00 Saddle Pose
2:00 Frog Pose
We are looking for event sponsors for our May 3rd Sadie Hawkins Competition!
If you would like to promote your business and also support Route 7 Nation, please talk to, or email Coach Anastasia at [email protected] for more details/information!
Strength
Every 3:00, 3 Sets
12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat) +
25 Tibialis Raises
Conditioning
3 Rounds of 1:00 on, :15 off
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) 60 Double Unders (FX: 48 OR Singles) (RX+: 72)
3) AMRAP Calorie Bike
4) Rest
*Score: Total Calorie Bike
*RX/RX+ Min: 36/27 Calories
Join us for our Pelvic Floor Workshop THIS SATURDAY, March 22nd!
CLICK HERE TO REGISTER! (DISCOUNT CODE: CFRT7)
PRE-ORDER FOR NEW ICE SHAKER BOTTLES! $36!
CLICK HERE TO ORDER YOURS!
| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Lunge, Conditioning Intervals | |
| Wednesday | Long Conditioning (Run, Pull-Up, Clean) | |
| Thursday | Overhead Stability, Core | |
| Friday | Step Ups, Sandbags | |
| Saturday | Squad WOD | |
| Sunday | Strict Gymnastics, “Skies Out, Bi’s/Tri’s Out” |
Strength
Every 3:00, 5 Sets
3-Position Squat Snatch (↑, start from 50-60% of 1RM Snatch)
*Floor, Hang, High Hang; hold onto bar b/t reps
Conditioning
AMRAP 9
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
9 Hang Power Snatch (75/55) (FX: 55/35)
6 Overhead Squat (75/55) (FX: 55/35)
30 Double Unders (FX: Single Unders)
*RX Min: 5 Rounds
