Strength:
EMOM 12
1: :30 Ring Support Hold
2: :30 Hold at Top of Pull Up
3: Rest
Conditioning:
4 Rounds
8 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
16 Hand Release Push Ups
32 Double Unders
Conditioning:
E2MOM 32
1: 20/15 Calorie Row (Fx: 15/12)
AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)
2: Rest
3: 200m Run
AMRAP Calorie Ski Erg
4: Rest
Strength:
E3MOM 15
8 Back Squats @60-65%
Conditioning:
AMRAP 12
12 Hang Power Cleans (Rx: 135/95) (Fx: 95/65)
12 Front Squats (Rx: 135/95) (Fx: 95/65)
12 Burpees Over the Bar
Core Blast tonight at 6:45pm!!!
Strength:
E3MOM 15
8 Deadlifts @60-65%
Conditioning:
4 Rounds
200m Run with a Wall Ball (20/14)
15 Handstand Push Ups (Fx: 10 HSPU) (Rx+ Strict HSPU)
| Weekly Overview | Events/Classes | |
| Monday | Power Snatch | |
| Tuesday | Deadlifts | Core Blast – 6:45pm |
| Wednesday | Back Squats | |
| Thursday | Long Conditioning | |
| Friday | Gymnastics Strength | |
| Saturday | Squat Clean and Push Jerk | |
| Sunday | Pump Session | Yoga – 10:00am |
Strength:
EMOM 16
1 Power Snatch (ME)
Conditioning:
AMRAP 9
35 Double Unders
15 Overhead Squats (Rx: 115/80) (Fx: 95/65)
Yoga with Kristen – 10:00AM
Strength:
EMOM 15
1: 3 – 5 Strict Pull Ups (Weighted if possible)
2: 10 – 15 Ring Push Ups
3: Rest
Conditioning:
Work 2:00/Rest 1:00
Until You Complete:
4 Rounds
10 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
Conditioning:
AMRAP 6
Calorie Bike
– Rest 4:00 –
AMRAP 6
Calorie Ski
– Rest 4:00 –
AMRAP 6
200m Run
20 Dumbbell Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
– Rest 4:00 –
Strength:
E3MOM 15
4 Tempo Deadlifts (30×1) + 4 Deadlifts
Conditioning:
3 Rounds
20 Toes to Bar (Fx: 10 Toes to Bar)
20 Push Press (135/95) (Fx: 95/65)