Strength
On Every 3rd Minute For 5 Sets Perform:
0:00 – MAX REPS Back Squats (65/95#)
3:00 – MAX REPS Back Squats (75/115#)
6:00 – MAX REPS Back Squats (95/135#)
9:00 – MAX REPS Back Squats (105/155#)
12:00 – MAX REPS Back Squats (125/185#)
MetCon
9 Minute AMRAP of:
50 SA DB Snatch (35/50#)
50 Weighted Box Step Up (W: 20/35 M: 20’/50#)
50 HSPU
Warm Up
2 Rounds of:
100 Single Skips
10 Plank To Pike
10 Reverse Lunges
10 1-1/4 Squats
10 Bench Dips
10 Ring Rows
10 Broad Jumps
10 Scorpions (NOT Per Side)
MetCon
30 Minute AMRAP of:
20 DB Bench Press (35/50#)
20 Burpees
20 Medicine Ball Cleans (14/20#)
Accessory (Core)
EMOTM 8 Minutes of:
Odd: 12 V-Ups
Even: 12 Hanging Straight Leg Raises
Warm Up
2 Min Row
2 Min Bike
2 MIn Ski
10 Reverse Lunges
10 Side Lunges
10 Broad Jumps
10 Straight Arm Burpees
10 Arm Circles (Per Direction)
60s Pigeon Stretch (Per Side)
60s Couch Stretch (Per Side)
Strength
Back Rack Forward Lunges 10-10-10-10-10 (Ascending)
MetCon
For Time:
30-20-10 For Time of:
KB Swings (1/1.5 Pood)
Tuck Jumps OR Star Jumps OR Jumping Jacks (x2)
V-Ups OR Situps
Friday
525am/625am – Bootcamp – Coach Meg
12pm – Functional Fitness – Coach Jeff
5pm – Functional Fitness – Coach Geoff
Saturday
10am (60 Minutes) – Open Gym (Warm Up/Workout Provided)
Sunday
10am (60 Minutes) – Open Gym (Warm Up/Workout Provided)
Monday (Louis Riel Day)
CLOSED
*See Zen Planner For Schedule Updates*
MetCon
For Time:
60 Calorie Row/SE/AB
Immediately Followed By:
5 Rounds of:
10 Pullups
20 Pushups
30 Air Squats
Immediately Followed By:
60 Calorie Row/SE/AB
[45 Minute Time Cap]
River City Strength and Conditioning 