Dec 11 – Dec 17, 2017

We are currently offering package deals on personal training for the holidays.

CLICK HERE to purchase some time with your favorite SRCF Coach!

You can buy for yourself a family member, or friend.

Monday December 11, 2017

Build to a 1 RM Squat Clean 15min

then,

Push Press

2-2-2-2-2

then,

For time:

500m Row Sprint

40 Russian KBS 70/53lbs

30 Burpees

20 Russian KBS

10 Burpees

8min Time Cap

Tuesday

Bent BB Row

3-3-3-3-3

then,

15min AMRAP

10 WBs 20/14lbs

20 Med ball walking Lunges

30 Russian Twists (L + R = 2)

-Immediately Following-

2min Max  Effort TTB

Wednesday

Open Prep Wednesday

7min AMRAP

10 OHS 75/55lbs

10 Pull ups

-Rest 3min-

7min AMRAP

10 OHS 95/65lbs

10 CTB Pull ups

-Rest 3min-

7min AMRAP

10 OHS 115/75lbs

10 Bar MUs

-Immediately following-

Find a Max Power Clean and Jerk in 6min

*The OHS are from the floor.

Thursday

Bench Press

7-7-7-7-7

then,

3 Person Teams

3 Rounds for Max reps:

2min of Alt Pistols

2min of Ring push ups w/feet elevated so that hands and feet are level

2min of Rowing for calories

*Each team member will spend 2min at each station three times. This is an 18min wod. You must either be doing pistols, ring push ups, or rowing at all times!

Bench Press

7-7-7-7-7

then,

3 Person Teams

3 Rounds for Max reps:

2min of Alt Pistols

2min of Ring push ups w/feet elevated so that hands and feet are level

2min of Rowing for calories

*Each team member will spend 2min at each station three times. This is an 18min wod. You must either be doing pistols, ring push ups, or rowing at all times!

Friday

Dead Lift

6 @ 7

6 @ 8

6 @ 9

6 @ 9 (load drop)

6 @ 9 (load drop)

then,

12min AMRAP

1 Ring  MUs

10 DUs

2 Ring MUs

20 DUs

3 Ring MUs

30 DUs

4…

40…

*Each round, increase MU’s by 1 rep and DU’s by 10 reps until 12 minutes is up.

Saturday

1000m Row or 800m Run

50 Alt DB Snatches 50/35lbs

40 Burpees over the DB

30 Pull ups

20 Alt Pistols (10 per leg)

10 Strict HSPUs

20 Alt Pistols

30 Pull ups

40 Burpees over the DB

50 Alt DB Snatches 50/35lbs

800m Run or 1000m Row

*If you begin on the rower you must end on the run and vice versa.

Sunday

Sunday Funday

Partner WOD on a 20min clock:

Buy-in, 100 GHD sit ups (or 150 ab mat sit ups)

then,

AMRAP in the remaining time,

20 Single Arm Russian KBS 53/35lbs

20 Goblet squats 53/35lbs

*One partner must be holding a side plank at all times.