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Tuesday September 18, 2012

Heads Up! Now that folks are back into a September routine, we will be hosting an Olympic Weightlifting Seminar with Team Canada Oly Lifter, Parm Phangura. We’re aiming for the weekend of the 29th. Stay tuned, more details to come!

4 More Sleeps to The RPCFO Community Challenge!

Today’s Workout:

Gymnastics Warmup

Practice makes perfect. 10 Minutes of:

Forward Roll  Backward Roll

then:

Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Wide Pushups x 6 reps
Rest 90-120 seconds

(Build up to your heaviest squat clean and thrusters over the five sets)

WOD

Fitness

Kettlebell Swings x 5 reps (10-25#)
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps

Performance/RX

Kettlebell Swings x 5 reps (RX=53/36)(Perf=44/25)
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:




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