Tuesday, July 11, 2017

Welcome to the RCF family Laura! Congratulations on completing your Fundamentals with Coach Aaron. We are excited to watch you grow and achieve all your fitness goals. RCFers please introduce yourselves and say hi if you have not already ?
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PERFORMANCE
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A) Every 2 minutes X 5 sets
3 position Snatch
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B) 12 minute clock for total reps:
1 minute Double Unders
1 minute DB Snatch 50/35
2 minute Double Unders
2 minute DB Snatch 50/35
3 minute Double Unders
3 minute DB Snatch 50/35
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FITNESS
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A) Every 2 minutes X 5 sets
5 Hang Snatches + 45 second Plank
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B) 12 minute clock for total reps:
1 minute Single Unders
1 minute DB Snatch 35/20
2 minute Single Unders
2 minute DB Snatch 35/20
3 minute Single Unders
3 minute DB Snatch 35/20
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FIT CAMP
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A) Every 2:15 for 8 sets:
300m Run
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B) 5 Rounds for Total Reps (3 min of work/1 min of rest):
5 Push ups
10 Air Squats
20 DB Snatches (10/side)

A TRAINING EXPERIENCE LIKE NO OTHER

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