►This is a BRAND NEW workout challenge for RCSC, which can be performed in teams of 3, partners OR individuals.
►The workout has a 90 minute Time Cap.
►Any individual to complete the challenge in under 45 minutes (RX) will receive a FREE RCSC T-Shirt.
MetCon
“The One Large”
50 Pullups
100 HR Pushups
200 Situps
300 Air Squats
200 Situps
100 HR Pushups
50 Pullups
MetCon
For Time:
75 Double Unders
10 Snatches (75/115#)
5 Bar Muscle Ups
75 Double Unders
10 Snatches (95/135#)
5 Bar Muscle Ups
75 Double Unders
10 Snatches (105/155#)
5 Bar Muscle Ups
Accessory
6x45s Weighted Plank (Elbows – Ascending)
Strength
i) Push Press 5-5-5-3-3-3 (Ascending)
ii) Bent Over Row (Supinated Grip) 8-8-8-8 (Ascending)
iii) Superset 4 Sets (Ascending Weight) of:
12-10-8-6 Lateral Raises
12-10-8-6 Front Raises
12-10-8-6 Seated Bent Over Flies
12-10-8-6 Bent Over Reverse Raises
Lift
TnG Clean (Power OR Squat) 3-3-3-2-2-2-2 (Ascending)
MetCon
4 Sets of:
60s MAX EFFORT Assault Bike
3 Minutes Rest
Strength
OH Squat [6-4-2] x3
MetCon
21-15-9 For Time of:
Squat Cleans (65/95#)
T2B
