🎅🏼 December 22/23rd – Regular Hours
🎄 December 24rd – 11am – “12 Days Of Christmas” – Coach Jeff
***FRIENDS & FAMILY WORKOUT***
🎅🏼 December 25th – January 4th – CLOSED
***Schedule subject to change so stay up to date on Zen Planner or our FB Members page***
*Zen Planner will be OFFICIALLY updated January 4th*
Do you have any suggestions on different/new things you’d like to see in the New Year at RCSC???
Email Coach Jeff for your ideas!!!
Strength
Deadlift 5-5-3-1-1-1-1-1 (Ascending)
MetCon
In Teams of 2 Complete For Time:
40 S2OH (55/75#)
30 Burpees
30 Pullups
40 Power Cleans (65/95#)
30 Burpees
30 T2B
40 Clean & Jerk (75/115#)
Strength
Back Squat 5-5-3-1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
20 Calorie Row
20 Thrusters (Bar)
20 Calorie Bike
20 Hang Muscle Snatch (Bar)
[20 Minute Time Cap]
Strength
Superset 3 Sets (Ascending Weight) of:
12 Decline Bench Press
12 Decline Flies
MetCon
For Time:
50 Double Unders
10 Squat Snatches (65/95#)
50 Double Unders
8 Squat Snatches (75/115#)
50 Double Unders
6 Squat Snatches (95/135#)
50 Double Unders
4 Squat Snatches (105/155#)
50 Double Unders
2 Squat Snatches (125/185#)
Strength
Superset 4 Sets (Ascending Weight) of:
10 Bulgarian Split Squats (Per Side)
10 VMO Goblet Squats
10 Hip Thrusts
MetCon
5 Rounds For Time of:
24 Tuck Jumps
16 Calories Ski Erg
8 GHDSU
Accessory
3 Sets of:
60s Plank (Rings)
60s Rest
River City Strength and Conditioning 