May 19, 2020
If you haven’t completed the SCCF COVID-19 Schedule Survey, please take a moment to provide your feedback on potential class times. Please select all times that meet with your schedule.
We will be creating the Class Schedule from the data collected.
http://whenisgood.net/kpywtd9
EQUIPMENT VERSION
Metcon: (For time)
400m Run
then,
9-12-15 reps of:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
then,
400m Run
then,
15-12-9 reps of:
Lateral Dumbbell Burpees
Double Dumbbell Deadlifts
then,
400m Run
*If you do not have Double Dumbbells, double the reps to: 18-24-30 and complete Single Arm Alternating DB Deadlifts. If using a Barbell, the recommended weight would be M:225/W:155
Accessory Work:
10 minute EMOM
Odd: 16 Dumbbell Bent Over Row (8/8)
Even: 15 Single Dumbbell Overhead Tricep Extension
NO EQUIPMENT VERSION
Metcon: (For time)
400m Run
then,
9-12-15 reps of:
Odd Object Deadlifts
Lateral Odd Object Burpees
then,
400m Run
then,
15-12-9 reps of:
Lateral Odd Object Burpees
Odd Object Deadlifts
then,
400m Run
Accessory Work:
10 minute EMOM
Odd: 15 Odd Object Bent Over Row
Even: 15 Odd Object Overhead Tricep Extension