Strength
Every 1:30, 5 Rounds
1) 20′ Handstand Walk (FX: Development) (RX+: 40′)
2) 2-4 Bar or Ring Muscle-Ups (FX: Development) (RX+: 5-7)
Conditioning
AMRAP 12
10 50′ Shuttle Runs
20 Sit-Ups
25′ Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*+25′ Lunge each round
Strength
Every 3:00, 4 Sets
Front Squat
1) 8 @65-70%
2-3) 6 @70-75%
4) 4 @75-80%
Superset Accessory
20 Banded Pullaparts
Conditioning
For Time:
2-4-6-8-10
Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105 Unbroken)
Burpees Over Bar
50 Double Unders after each round (FX: 35)
*12:00 Cap
We have a modified schedule today!
WODS:
9 & 10 AM
5:30 & 6:30 PM
Reminder: We are going to see the Caps on February 6th! Deadline to buy your ticket is Sunday, January 7th! Sign-up on the spreadsheet (Caps Sign-Up Sheet), and venmo $85 to reserve your ticket!
Strength
EMOM 12
1) 4 Strict Press w/ Pause at Front Rack (70-75%)
2) 4 Weighted Chin-Ups (FX: Strict/Banded Chin-Ups)
Conditioning
Every 2:30, 3 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
2)
AMRAP
15 Chest to Bar Pull-Ups (FX: 10 OR Pull-Ups)
15 Toes to Bar (FX: 10)
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
*Continue where you left off
Merry Christmas to our Route 7 National family!
The gym is CLOSED today – rest up and we’ll see you tomorrow!
| Weekly Overview | Events/Classes | |
| Monday | Gym Closed | Merry Christmas! |
| Tuesday | Strict Press | |
| Wednesday | Front Squat | 5:45pm Core Flex |
| Thursday | Handstand and Muscle-Up Development | |
| Friday | Deadlift | |
| Saturday | Conditioning Intervals (Individual) | |
| Sunday | Snatch |
Strength
Every 2:00, 3 Rounds
1) 15 Banded Overhead Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Hammer Curls + 10 Ring Rows
3) :30-:45 Plank + :15 Plank Get Ups
Conditioning
For Time:
250/200m Ski (FX: 200/150m) (RX+: 300/250m) (1:00 Cap)
80 Double Unders (FX: 60) (RX+: 120)
20 Burpees to 12″ Target (FX: 6″)
*8:00 Cap
