Please make sure to talk to your Personal Coach about the FRCF phone app which allows you to check the FRCF daily workout and leaderboard in real time. You can also track your workout results, attendance and membership data. Your Personal Coach can get you set up with it in just a couple of minutes.
Happy birthday, Cari!!
550 meter run
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
10 air squats
10 KB snatches, light
10 KB overhead situps
Workout Specific Workout (start this at 20 past the hour)
Do 10 reps of each exercise below.
Workout (start this at 30 ish past the hour)
39 box jumps, 24" box, (20" box)
39 jumping pull-ups
39 kettlebell swings, 16 kg (12 kg)
39 steps walking lunge
39 knees to elbows
39 push press, 45 pounds (35 lbs)
39 back extensions
39 wall ball shots, 20 lb ball (12 lb ball)
39 double unders
Competition Team Lift
Take 15 minutes and warm your squat clean double up to 65%.
Then 10 rounds on the 2 minute start interval of:
1 squat clean + 2 front squats, start at 70% and go up from there.
5 x 5 of behind the neck push press, on the 90 second start interval
start at 60% of your max snatch and go up from there.
Competition Team Skills
On the 6 minute start interval.......
3 x 10 muscle-ups
Start each set of muscle-ups on the 6 minute mark, but you only have 4 minutes to accomplish the set of 10. So if you aren't done with the set of 10 at the 4 minute mark, just jot down the number that you successfully performed in the 4 minutes.
10 rounds of bike sprints
2 minutes hard
1 minute easy
"The body must be credited with an immense fund of know-how."
- Deepak Chopra