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

Strength

i) Bench Press 5-5-3-3-2-2-1-1-1 (Ascending)

ii) Strict Press 4-4-2-2 (Ascending)

MetCon

5 Rounds For Time of:

3 Hang Squat Snatches (105/155#)

1 RMU + 1 Ring Dip + 1 T2R

Strength

Deadlift 5-5-3-3-2-2-1-1-1 (Ascending)

MetCon

7 Minute AMRAP of:

40 Double Unders

12 KB Swings (1.5/2 Pood)