Wednesday, August 23, 2017

Let’s welcome David to our family. David recently completed his Fundamentals with Coach Collin . RCFers make sure to introduce yourselves and say hi if you have not all ready.
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PERFORMANCE
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A) Every 90 sec for 8 sets alternate between:
1 min of Max Rope Climbs
1 min of Max Handstand Push ups
**This intended to be a skill practice day; i.e. choose to work on legless rope climbs or a deficit or even parallettes for the handstand push ups
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B) 12 minute AMRAP:
20 DB Snatch 50/35
18 OH Lunges with DB
16 Pushups
14 Calorie Assault Bike
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FITNESS
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A) Every 90 sec for 8 sets alternate between:
1 min of Max Strict Pull ups
1 min of Max Pike Push ups
**This intended to be a skill practice day; i.e. work on developing your strict pull up strength and the strength in the inverted/pike position
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B) 12 minute AMRAP:
20 DB Snatch 35/20
18 OH Lunges with DB
16 Pushups
14 Calorie Assault Bike
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FIT CAMP
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A) 20 minute AMRAP:
15 Kettlebell Swings
30 ABMat Situps
100’ Walking Lunges (50’ forward and 50’ backwards)
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B) Every 3 minutes X 4 sets:
150 m Farmer Carry + :30 second Plank

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