Monday and the (short) week ahead..

Simone showing off her #rcf09reallifefitness

Simone showing off her #rcf09reallifefitness

Hoping you all had a fantastic few days off with family and friends, relaxed, laughed lots, slept plenty and ate well.  And if the mood struck, used your real life fitness to do awesome things out there in our amazing country.  Remember, if you post a picture of your #rcf09reallifefitness on our public Facebook page with that hashtag, your next month of training could be free.

Another short week ahead, on skeleton hours, 630am, 930am, 6pm on Monday and Tuesday, 630am, 930am on Wednesday.  Back in full action on Monday

The end of year is always a good time for us to think about what worked, what didn't, and to lay out the plans for the year ahead.    New classes, new coaches, new programming, it's always exciting to put knowledge gained from the previous year into practice over the next one.  We'll keep you updated as we roll into January, but as always, your feedback and ideas are very very welcome, this is YOUR gym; buy me a cup of tea and bend my ear some time.... :)

FITNESS

A.

8 DB Front Squat

8 Single Arm DB Rows

8 DB Deadlift

5-8 sets

Rest 30s between exercises

Use 3 sets of DBs, light, medium, heavy.

B.

10 DB snatch

10 Burpees

AMRAP in 7mins

PERFORMANCE

A.

Back Squat

4 x 8

Single Arm DB Row

4 x 8 e/arm

B.

15 Power snatch 35/25kg

10 Burpees

AMRAP in 7mins

No Comments Yet.

Leave a reply

Protected by WP Anti Spam