Thursday, May 17, 2018

Let’s welcome Arni, one our newest members to complete our fundamentals program with Coach Kody. One of the biggest reasons Arni joined was because she wanted to improve her health through diet and exercise. Let’s give her all the support of our community to help her reach her goals.
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RCFers make sure to say hi and introduce yourselves if you have not already. Welcome aboard Arni!!!
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Performance
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A) Every 1:15 for 3 sets of each:
Bulgarian Split Squats x 6 per leg
Single Arm Farmer’s Carry x 75’ per arm
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B)For Time:
6-12-18-24
Knees to Elbow
Reverse Lunge Steps 135/95
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Intermediate
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A) Every 1:15 for 3 sets of each:
Bulgarian Split Squats x 6 per leg
Single Arm Farmer’s Carry x 75’ per arm
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B)For Time:
6-12-18-24
Knees to Elbow
Reverse Lunge Steps 95/65
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Fitness
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A) Every 1:15 for 3 sets of each:
Bulgarian Split Squats x 6 per leg
Single Arm Farmer’s Carry x 75’ per arm
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B)For Time:
6-12-18-24
Hanging Knee Raises or ABMAT Sit ups (9-18-27-36)
Reverse Lunge Steps 45/35
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FitCamp
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A) 10 Rounds for Time:
250m Row
200m Run
15 Medicine Ball Cleans 20/14

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