Monday 12/21/15 – Sunday 12/27/15

holidaysrcf sched

Join Eva Epps on Christmas Eve at 6AM for a Run/Walk. Meet at Tommy’s Ham House and dress up in your best festive wear. Buffet style breakfast will be held afterwards, $8.50 (cash). You can also bring canned goods to donate to the Triune Mercy Center. If you plan on attending please email lindasatterfield@charter.net so she can give Tommy a head count.

Sign up for, “THE SCIENCE OF NUTRITION” seminar held by SRCF coach Brandon Simpson January 14, 6pm-9pm. Slots are getting full so sign up QUICK! Only 30 slots available.

SRCF MEMBERS click here to sign up!   GUESTS click here!

 

Monday 12/21/15

Pausing Back Squat

With a 5 second pause in the bottom of the squat, build to a heavy set of 3.

Then,

4 min ME calories on the rower

 

Tuesday 12/22/15

For Time:

21 Power Snatches 115/80

21 Lateral Barbell Burpees

15 Overhead Squats 115/80

15 Lateral Barbell Burpees

9 Squat Snatches 115/80

9 Lateral Barbell Burpees

 

Wednesday 12/23/15

4 Rounds for Time of:

7 Clean and Jerks 185/135

14 Toes to Bar

21 Box Jumps 24/20

 

Thursday 12/24/15

Front Squat

Build to a Heavy Set of 3

Then,

4 Rounds:

Minute 1 – 7 Front Squats

Minute 2 – 50 Double-Unders

Minute 3 – 7 Strict Chest-to-Bar Pull-Ups

 

Friday 12/25/15

“12 Days of Christmas”

For Time:

1 Rope Climb

2 Box Jumps 30/24

3 Wall Balls 20/14

4 Clean & Jerks 135/95

5 Ring Dips

6 Toes-to-Bar

7 KBS 70/53

8 Double-Unders, x3 = 24 DU’s

9 Handstand Push-Ups

10 Front Squats 135/95

11 Chest-to-Bar Pull-Ups

12 Thrusters 135/95

 

Saturday 12/26/15

Teams of 3

As many rounds & reps as possible in 25 minutes of:

36 Calorie Row

36 KBS 70/53

150 Feet Walking Lunges

*split work however you want

 

Sunday 12/27/15

3 Rounds for Time of:

10 Clean and Jerks 135/95

400 Meter Run