MetCon
For TOTAL Reps:
7 Minutes Calories Ski Erg
1 Minute Rest
7 Minutes Burpee To Target (6″)
1 MInute Rest
7 Minutes Wall Balls (W:9/14 M: 10//20#)
1 Minute Rest
7 Minutes Weighted Box Overs (W: 20/20 M: 24’/35#)
1 Minute Rest
7 Minutes 150m Shuttle Runs
Strength
Back Squat 5×6 (Ascending)
MetCon
15-12-9-6 For Time of:
Calories Assault Bike
Hang Power Snatch (65/95#)
T2B
MetCon
In Teams Of 2 Complete For TIME/MAX REPS of:
P1: 1000m Row
P2: AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
P1: 1000m Row
P2: AMRAP of:
5 T2B
10 Lunges
15 DB Push Press (35/50#)
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
P1: 1000m
P2: AMRAP of:
5 Burpees
10 V-Ups
15 Box Hops
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
Strength
Deadlift 5×6 (Ascending/HEAVY)
MetCon
10 Rounds For Time of:
5 Burpees
25 Double Unders
Friday
525am – Bootcamp – Coach Meg
625am – Bootcamp – Coach Meg
12pm – Functional Fitness – Coach Jeff
4pm – Open Gym – Cancelled
5pm – Functional Fitness – Coach Geoff
Saturday
9am – Technique & Movement – Coach Jeff
10am – Functional Fitness – Coach Jeff
Sunday
CLOSED
Monday
12pm – Functional Fitness – Coach Geoff
***Friends & Family Day***
Monday at 12pm will be a FREE workout for any and EVERYONE who would like to try out RCSC!!!
Have a wonderful Thanksgiving everyone!!!
River City Strength and Conditioning 