MetCon

In Teams of 2 Complete For Time:

2 Rounds of:

100 Wall Balls (W: 14/9 M: 20#/10′)

75 Calories Assault Bike

50 Pullups

2 Rounds of:

100 DB Chest Press (35/50#)

75 Calories Ski Erg

50 T2B

[55 Minute Time Cap]

MetCon

“DT Variation”

On Every 3rd Minute For 7 Sets Perform:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 S2OH (105/155#)

Gymnastics/Olympic Lifting (Mechanics)

On A 20-Minute Timer Complete:

0:00-10:00

Odd: 3 Tall Squat Snatches (Light)

Even: 7 Kipping HSPU

10:00-20:00

Odd: 3 Low Hang Squat Snatches (Light)

Even: 3 Strict HSPU

Strength

Back Squat 8-8-8-4-4-4 (Ascending)

MetCon

For Time:

Buy In: 1000m Row

50 ↓ 10 Double Unders

*10 SA DB Snatch (35/50#) After Each Round*

10 ↑ 50 Double Unders

*10 Burpees After Each Round*

Cash Out: 1000m Row

🎅🏼 December 23rd – Regular Hours

🎄 December 24rd – 11am – “12 Days Of Christmas” – Coach Jeff

***FRIENDS & FAMILY WORKOUT***

🎅🏼 December 25th – January 5th – 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 5th*

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!!!

Strength

Pause Back Squat (3s Pause) 3-3-3-3-1-1-1-1 (Ascending)

MetCon

For Time:

Buy In: 100 Double Unders

250m Row

12 Clean & Jerk (95/135#)

250m Row

10 Clean & Jerk (105/155#)

250m Row

8 Clean & Jerk (125/185#)

250m Row

6 Clean & Jerk (145/205#)

250m Row

4 Clean & Jerk (155/225#)

250m Row

2 Clean & Jerks (165/245#)

Cash Out: 100 Double Unders