Workout of the Day

5 rounds : 3-min on/1-min off

• station 1 : max cal bike/ski/row*
• station 2 : amrap :
  • 20 kb swings
  • 20 walking lunge steps
  • 20 wall ball

• hold consistent pace
• ski/rower
  • men : hold 1000+ cal/hr
  • women : hold 800+cal/hr
• bike
  • men : 55-60+ rpm
  • women : 45-50+ rpm

DUE TO WEATHER WE WILL BE CLOSED

Here is  2 weeks FREE of pliability

https://pliability.com/app/signup?referral=53781cd44

Merry Christmas, team nine7🎄

12 Days of Christmas

• 1 clean & jerk (185/125)
• 2 muscle ups
• 3 front squats (185/125)
• 4 hspu
• 5 deadlift (185/125)
• 6 push ups
• 7 hang power cleans (135/95)
• 8 burpees
• 9 pull ups
• 10 thrusters (135/95)
• 11 toes to bar
• 12 cal assault bike

workout outline

• 1 clean & jerk
• 2 muscle ups -> 1 clean & jerk
• 3 front squats -> 2 muscle ups -> 1 clean & jerk
• every set you add the next movement and go back to 1.

3 rounds : emom

1. 10 high box jumps
2. 15 plate ground to overhead
3. 20 air squats
4. max cal bike
5. rest
6. 100ft single arm farmers carry (50ft -right/50ft-left)
7. 15 hand to elbow planks
8. 20 sit ups
9. max rep burpees 
10. rest

5 rounds : emom

1. 18 russian kb swings (24/16)
2. 16 kb goblet reverse lunges (24/16)
3. 14 box jump overs
4. 12/10 cal bike
5. 100ft walking lunge steps
6. rest

“Foundations of POWER” week 9 day 5

front squat

• warm up : increasing weight, up to 74%
  • 3 x 3 : tempo front squat (3/2/1)
• wave 1 :
  • 5 @ 74%
  • 3 @ 80%
  • 1 @ 85%
• wave 2
  • 5 @ 75%
  • 3 @ 82%
  • 1 @ 88%

5 rounds : emom

1. 15/12 cal bike
2. 12 sandbag squats *bearhug*
3. 9 burpee box jumps
4. 60 double unders
5. rest

“Foundations of POWER” week 9 day 4

3 rounds (30-min)

• 20/18 cal row
• 30 walking lunge steps *bodyweight
• 40 kb swings
• 30 walking lunge steps *bodyweight
• 20/18 cal ski

accessory

2 sets :

• 10 overhead lateral raise
• 20 bent over lat raises
• 100ft overhead kb carry

“Foundations of POWER” week 9 day 3 

• 3 sets : 1 snatch pull + 1 floating snatch (1″ off floor) 1+ snatch @ 65 75 % (do NOT touch n go)
• 4 sets : 1 power snatch + 1 squat snatch @ 75- 80%
• 2 x 2 : squat snatch @ 80%
• 4 sets : 1 power clean + 1 squat clean + 1 jerk @ 70-80%
• 2 x 2 : squat clean & jerk @ 80%
• 2 x 3 : clean pulls @ 80+

for time (10-min)

“ISABEL”

30 power snatch (135/95)