Workout of the Day

August 2, 2017
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Thursday, 8/3

Warm Up 4 Rounds 4 Dolphin Push Ups 8 Hip Bridges 4 Alt T Push Ups 8 Alt Dead Bugs Strength Prep (8 min) Floor Press 1×5 w/ bar, 3×3 working up Met Con EMOM 24 (6 rounds each) A)    5 Floor Press (~75% 1RM) B)    20 Plate Russian Twists C)    10 Strict […]
August 1, 2017
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Wednesday, 8/2

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Spider Lunges 15 Jumping Jacks 5 Squat to Bootstrappers 10 Squats 15 Mountain Climbers Met Con 3 Rounds on a 12 minute clock* Row 500 M Run 400 M 30 Alt DB Snatch (M:50/30, W:35/20) 21 Pull Ups 15 Burpees Pull […]
August 1, 2017
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Member Spotlight: Jonathan W.

Romwod devotee and travel enthusiast, Jonathan has been a loyal 7AMer since joining last year. When you see him at the gym, be sure to say hello and ask him about the time he did open workout 17.1 in India – YIKES! Jonathan, we’re so happy you’ve become a regular at […]
July 31, 2017
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Tuesday, 8/1: Happy August!

Warm Up 3 Rounds 5 Pause Squats 10 Spider Lunges 5 Squat to Bootstrappers 10 Alt Dead Bugs 1:30 Death Stretch (:45 low/:45 high) Strength Front Squat (30 min) Prep:1×10 w/ bar, 3×3 working up Work: 5-4-3-2-1 AMRAP 7 Minutes 7 KB Goblet Squats 14 Spider planks (7/side) Mobility 1 […]
July 30, 2017
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Programming Preview: Week of 7/31

Monday, 7/31: Push Press & EMOM 12 Tuesday, 8/1: Happy August! Front Squats & AMRAP Met Con Wednesday, 8/2 Rowing, Running Met Con Thursday, 8/3 EMOM 24 Friday, 8/4: Bar Muscle Up Skills & Drills Saturday, 8/5: Deadlifts & AMRAP Met Con Sunday, 8/6: Snatches, Snatches & More Snatches
July 30, 2017
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Monday, 7/31

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Pause Squats Met Con EMOM 12 Min (6x each) A) 1 Round Cindy* B) 2 Alt TGU Strength Push Press (25 min) Prep: 3×3 working up Work: 5×3 at same […]
July 29, 2017
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Sunday, 7/30

Warm Up 3 Rounds 10 Pause Squats 15 Bang Good Mornings 10 Alt Cossack Lunges 3-2-1 Band X Walk 1 Min Single Leg Flexion/side 1 Min Squat Hold Strength Box Squat (30 min) Prep: 1×5 w bar, 3×3 working up Work: 5-5-3-3-3 working up Team Met Con
July 28, 2017
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Saturday, 7/29

Warm Up 3 Rounds 6 Pause Squats 6 Alt T Push Ups 6 Rev hand Spider Lunges Strength Clean and Jerk Complex (35 Min) Prep: 1x 2 Hang Hi Pulls+2 Hang Power cleans+ 4 Strict Press (bar) 2x 2 Hang Hi Pulls+2 Hang Power cleans+ 2 Push Press 3x 2 […]
July 28, 2017
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Friday, 7/28

Warm Up 2 Rounds 25 Jumping Jacks 5 Hanging Scap retractions 25 Split Jacks 5 Plank to Squat 25 Mountain Climbers 5 Hips to Wall Workout “Filthy Fifty” done :30 On/:30 Off (40 Interval Cap) For time: 50 Box Jumps, (24 /20 step down only) 50 Jumping Pull-Ups (scale to […]