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#)

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🎅🏼 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

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