Strength

Superset 4 Sets (Ascending/Light) of:

8 BB Bent Over Rows

8 SA KB Lawnmowers (Per Side)

8 DB Shrugs

8 DB Upright Rows

MetCon

10 Rounds For Time of:

2 HSPU

4 Wall Balls (W: 14/9 M: 20#/10′)

6 Calories Assault Bike

[20 Minute Time Cap]

Strength

Standing Strict Press 3×5 (Ascending – Light/Medium)

Lift

Power Clean 5×3 (Ascending – Light/Medium)

MetCon

Drop Ladder 10↓1 For Time of:

Calories Ski Erg

Burpees

Pullups

RELOAD WEEK STARTS TODAY!!!

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Strength

Back Squat

3×6 @ 50%

3×4 @ 55%

3×2 @ 60%

MetCon

4 Rounds For Time of:

350m Row

15 KB Swings (.5/1 Pood)

12 Pushups

9 Box Jump Overs (16/20″)

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!!!