MetCon
With A Partner Complete As Many Rounds As Possible in 36 Minutes of:
60 Deadlifts (155/225#)
60 Wall Balls (W:14/9 M: 20#/10′)
60 Calorie Row
60 T2B
60 KB Swings (1.5/2 Pood)
Accessory
EMOTM 10 Minutes of:
Odd: 20-30s HSW/HS/Headstand Practice
Even: 20-30s Hanging L-Sit Hold (Rings)
Friday
525am – Bootcamp (Indoors) – Coach Anna
625am – Bootcamp (Indoors) – Coach Anna
12pm – Functional Fitness – Coach Anna
5pm – CANCELLED
Saturday
Closed
Sunday
Closed
Monday
Closed
Tuesday
525am – Bars & Bells – Coach Anna
9am – CANCELLED
10am – SimplyFit – Coach Jeff
12pm – Functional Fitness – Coach Jeff
5pm – Functional Fitness – Coach Jeff
*See Zen Planner For FULL Schedule Updates*
Lift
Split Jerk Wave
EMOTM 15 Minutes of:
Min 1-3: 5 Split Jerk
Min 4-6: 4 Split Jerk
Min 7-9: 3 Split Jerk
Min 10-12: 2 Split Jerk
Min 13-15: 1 Split Jerk
MetCon
For Time:
250m Run
2 Rounds of:
8 Hang Power Cleans (95/135#)
8 HR Pushups
—
250m Run
2 Rounds of:
8 Hang Power Cleans (105/155#)
8 Ring Dips
—
250m Run
2 Rounds of:
8 Hang Power Cleans (125/185#)
8 HSPU
[25 Minute Time Cap]
Strength
Front Squat 10×1 (Ascending)
MetCon
On An 18-Minute Timer Complete:
0:00-6:00
AMRAP:
35 Double Unders
5 Clusters (65/95#)
6:00-12:00
AMRAP:
35 Double Unders
5 BF Burpees
12:00-18:00
AMRAP:
35 Double Unders
5 Chin Ups
Strength
Superset 5 Sets (Ascending Weight) of:
5 Block Press
5 Power Rows
MetCon
3 Rounds For Time of:
400m Run
2 Rounds of:
9 DB Bench Press (35/50#)
6 T2B
3 Wall Walks
River City Strength and Conditioning 