SRCF Announcements
-No kids Class Sunday,Nov 6
-Marathon & Half-Marathon Row benefiting Upstate Warrior Solutions on Saturday November 12th.
-Lindy Barber is joining us Friday November 18th, interactive presentation and Saturday morning November 19th, coaching and a workout. Big thanks to Erick Arbe, owner of HIBR, for helping us put this together.
-FELIZ NAVIWOD, December 3rd. Grab a friend or make a new one and sign up for this inter gym competition. Ask your Coach for further details. Check Facebook for details!
Monday 10/31/16
Every minute on the minute for 15 minutes, complete:
Minute 1: Chest-to-bar pull-ups
Minute 2: 100 meter run
Minute 3: Jumping lunges
Rest 15:00 – 17:00
Min 17:00 – 20:00
As many Burpees as possible
Tuesday 11/1/16
Sumo Dealift, Heavy Triple
then,
As many reps as possible in 6 minutes of:
3 Sumo deadlifts
6 Push-ups
Wednesday 11/2/16
Every minute on the minute for as long as possible, complete:
5 Push Press 75/55
6 Toes-to-bar
7 Thrusters 75/55
Thursday 11/3/16
For Time:
2 min of inverted Burpees
into,
3 rounds of:
15 Parallete pass throughs
10 Box jumps
into,
2 min of Sit-ups
Friday 11/4/16
Clean & Jerk, heavy single
For Time:
1 Mile Run
Saturday 11/5/16
5 rounds for time of:
9 Hang Power Snatch 135/95
30 Double-unders
12 KBS, American 70/53
Rest 1 min
Sunday 11/6/16
In Teams of 3:
While one person completes 400 meter Double KB/DB Front Rack Carry, the other 2 perform AMRAP:
8 KB/DB Step Ups
50 meter Crab Walk
4 Burpees
Alternate Rounds (person 1 does 1, then person 2 does 1)
Each person performs 1 x 400 meter KB/DB Carry.