Strength
25:00 to Establish:
1RM Deadlift
Conditioning
10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run
WOD / Events
Strength
E2MOM 10
2 Split Jerks @75 – 80%
Conditioning
EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest
Want to get better at Ring Muscle Ups? Sign up for our RMU Skills Clinic tomorrow evening at 6:45 PM!
Strength
E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured
Conditioning
10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)
2
Jan
Monday, January 3, 2022
Snow Day Schedule!
4 – 5:30 PM: Open Gym
5:30 PM: WOD
6:30 PM: WOD/7-Fit
7:30 PM: WOD Cancelled
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Core | |
| Wednesday | Split Jerks | Ring Muscle Ups Skills Clinic at 6:45 PM! |
| Thursday | Deadlift | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Pullups/Cossack Squats/Kneeling Jumps | |
| Saturday | Power Snatch | Olympic Weightlifting Class at 11 AM! Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Long Conditioning |
Strength
25:00 to Establish:
1RM Back Squat
Conditioning
2 Rounds
21/16 Calorie Row (Fx: 16/11)
21 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)
1
Jan
Sunday, January 2, 2022
Strength
E3MOM 15
Rx+:
5 Tempo Strict Handstand Push Ups (50×5)
100m Jog
Rx:
5 Tempo Kipping Handstand Push Ups (50×5)
100m Jog
Fx:
5 Tempo Kipping Handstand Push Ups (30×3)
100m Jog
Scaled:
5 Tempo Pike Handstand Push Ups (30×3)
100m Jog
Conditioning
21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
9 – 15 – 21
Burpees Over the Bar
31
Dec
Saturday, January 1, 2022
Join us for a special 2022 Partner WOD at 9 and 10 AM
2022 PARTNER WOD
2021m Row (split as needed)
12 rounds (alternate rounds with partner)
(Rx: 115/80) (Fx: 95/65) (Rx+: 135/95)
5 Deadlifts
4 Front Rack Lunges
3 Thrusters
2 Shoulder-to-overhead
1 Snatch
31 Synchro Bar Facing Burpees Over the Bar
2022m Row (split as needed)
30
Dec
Friday, December 31, 2021
We have a modified New Years Eve schedule today! We will have classes at 6 AM, 7 AM, Noon, and 3 PM.
Strength
EMOM 15
1 Power Clean (ME)
Conditioning
4 Rounds
With a Partner, Alternating Movements
200m Run
20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)
20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
29
Dec
Thursday, December 30, 2021
SCHEDULE UPDATE: No 4:30 PM WOD today!
Strength
E2MOM 14
Back Squats
1: 3@75 – 80%
2: 2@75 – 80%
3: 1@85 – 90%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@100%+
7: 1@100%++ (optional)
Conditioning
AMRAP 9
18 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
36 Kettlebell Swings
72 Double Unders (Fx: 54)
Strength
E3MOM 15
3 Push Jerks (ME)
Conditioning
2 Rounds
Work :45/Transition :15
1: 17/11 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: AMRAP Toes to Bar
3: 17/11 Calorie Ski (Fx: 12/8) (Rx+: 20/15)
4: AMRAP Toes to Bar
5: Rest