Tuesday 12.12.17

Get ready for Cindy!

WOD:
“Cindy”
As Many Rounds (and Reps) As Possible in 20 Minutes
5 Pull-Up
10 Push-Up
15 Air Squats

AFTERBASH:
Every Minute On the Minute for 8 Minutes
O: :30 Hollow Hold
E: :30 Handstand Hold

Monday 12.11.17

Things are getting back to normal! Happy Monday!

STRENGTH:
Hang Snatch
3-3-3-3-3

WOD: 
As Many Rounds (and Reps) As Possible in 12 Minutes
2 Hang Snatch (95/65)
2 Toe 2 Bar
2 Burpees
*Increase by 2 reps with every round

Saturday 12.09.17

Coming to WOD today?! If you have the time, please download the Deck of Card Workout App for Free!

9:30am WOD:
“Deck of Cards”
Diamonds = Chest 2 Bar Pull Ups
Hearts = GHD or V-Ups
Clubs = HandStand Push Ups
Spade = Calorie Row or Bike
Jokers = 1 Rope Climbs

Friday 12.08.17

Another STT rebuilder is about to jump right out of our lives! Thank you, Craig, for helping our island and for being a big part of RCFSTT these last few months.

STRENGTH: Back Squat 5 Sets of 5 Reps (5×5) @65% of 1 Rep Max

WOD:
4 Rounds For Time:
15 Thrusters (95/65)
15 Box Jumps (24/20)

BOOT CAMP STRENGTH:
Core Crusher #2
2 Rounds of Tabata *20sec of Work; 10sec of Rest
Plank hold
90 degree Flutter Kicks
*Routine between the two movements

BOOT CAMP WOD:
4 Rounds For Time:
15 Dumbbell Thrusters (35/25)
15 Box Jumps (24/20)

Thursday 12.07.17

Slam Balls and Barbells got us like….

SKILL: Muscle Ups

WOD:
As Many Rounds (and Reps) As Possible in 20 Minutes
50 Sit-Ups
40 Slam Balls (40/30)
30 Deadlift (135/95)
20 Burpees
10 Muscle Ups *Modification is 10 Wall Walks

BOOT CAMP:
As Many Rounds (and Reps) As Possible in 20 Minutes
50 Sit-Ups
40 Slam Balls (30/20)
30 Kettlebell Deadlift (70/53)
20 Burpees
10 Muscle Ups or 10 Wall Walks