Strength
Deadlift 5×6 (Ascending/HEAVY)
MetCon
10 Rounds For Time of:
5 Burpees
25 Double Unders
Author: River City Strength and Conditioning
Thanksgiving Weekend Hours!!!
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!!!
[Thursday] 100721
Lift (Mechanics)
EMOTM 12 Minutes of:
High Hang/Tall Squat Snatch (3)
Lift (Strength)
5 Sets (Ascending Weight) of:
Hang Power Snatch (2) + Power Snatch (2)
[Wednesday] 100621
MetCon
“What The Helen?!?”
3 Rounds For Time of:
800m Run
42 KB Swings (1/1.5 Pood)
24 Pullups
[Tuesday] 100521
Strength
i) Behind The Neck Push Press (Snatch Grip) 6-6-6-6
ii) OH DB Tricep Extension 12-12-12-12
MetCon
5 Rounds For Time of:
8 Calories Ski Erg
8 Devils Press (2×20#/2×35#)
8 Ring Dips
8 Supermans
River City Strength and Conditioning 