July 8th SRCF Pool Party!
1-4 pm 10 cherry laurel court.
Catered by Babaziki! $10 per person Cash Only. Sign up at the Front desk.
Bring towel, drinks and cups(no glass,please), carpool if possible. Very limited parking.
Monday 6/26/17
1.
5 Sets of:
Strict Press, 5 reps
*Complete 20 Sit-Ups after each set
2.
For Time:
400 Meter Run or 500 Meter Row
35 Push Press 105/75
20 Burpees
Tuesday 6/27/17
1.
Every :90 for 10 sets, complete:
1 Power Snatch + 1 Hang Squat Snatch
Rest 1 Minute
Every :90 for 10 sets, complete
1 Power Clean + 1 Hang Squat Clean
Rest 2 Minutes
2.
On a 12 minute clock, build to today’s heavy Back Squat Triple
Wednesday 6/28/17
1.
5 sets of:
Bench Press, 5 reps
*Complete 2 Rope Climbs after each set
2.
For Reps:
2 Minutes of Alternating DB Snatch 50/35
2 Minutes of Double-Unders
1 Minute of Alternating DB Snatch 50/35
1 Minute of Double-Unders
:30 of Alternating DB Snatch 50/35
:30 of Double-Unders
Thursday 6/29/17
1.
5 Sets of:
20/16 Calorie Row
16 Toes-to-Bar
12 Burpees
*Rest 3 minutes between rounds
Friday 6/30/17
1.
7 Sets of:
Split Jerk, 3 reps
*Complete 3 Tall box jumps after each set
2.
As many Reps as possible in 8 minutes of:
12 MB Walking Lunges
6 MB Front Squats
Saturday 7/1/17
1.
Teams of 3
As many reps as possible in 30 minutes of:
100 Calorie Row
100 Box Jump Overs 24/20
100 Power Snatch 75/55
100 Toes-to-Bar
*1 partner works at a time
Sunday 7/2/17
1PM and 3PM Classes
1.
As many rounds & reps as possible in 18 minutes of:
250 Meter Row
10 Pull-Ups
20 Russian KBS 70/53
2.
Accumulate 1 min in each Plank:
Tall
Left
Right
Elbows
11 AM Competitors Class
15min MU Practice
then,
3Man Teams
800m Run Buy-In Together
4 Rounds
60 Burpees over the bar
50 Single Arm OH Walking Lunges 50/35lbs
40 Russian KBS 50/35lbs
30 CTB Pull Ups
20 Squat Cleans 135/95lbs
10 TTB
800m Run Cash-Out Together
*Divide the work however you see fit!