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 [email protected] 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