MetCon

In Teams of 2 Perform 40 Rounds For Time of:

3 CTB Pullups

3 Hang Power Cleans (105/155#)

3 Box Hops (24/30″)

3 Strict HSPU

🎅🏼 December 18th-22nd – Regular Hours

🎄 December 23rd – 10am – “12 Days Of Christmas” – Coach Jeff

***FRIENDS & FAMILY WORKOUT***

🎅🏼 December 24th – January 2nd – CLOSED

*Zen Planner will be OFFICIALLY updated January 2nd*

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!!!

Lift

EMOTM 20 Minutes of:

2 S2OH @ 80% (Athlete Choice)

MetCon

Inverted Ladder For Time of:

S2OH (75/115#)

Bar Facing Burpees

*On Every Minute Perform 1 Wall Walk*

Strength

EMOTM 20 Minutes of:

2 Back Squat @ 80%

MetCon

6 Rounds For Time of:

500m Row

10 SA DB Snatch (50/70#)

Strength

OH Walking Lunge 10-10-10-10-10 (Ascending)

*After Each Set Perform 10/Side Banded Bulgarian Split Lunge

MetCon

“Bennie”

50-40-30-20-10 For Time of:

Double Unders

Bench Press (45/65# – Floor)