This Post Is Going Up Super Early!!!
Why?!?!
Because Ryker Johnnie Is Ready To Arrive Any Minute!!!
This Friday… If You Missed Any Re-Test Lifts This Past Week… You’ll Make Them Up…
If You Hit All The Lifts… I’ll Have A MetCon For You…
This Saturday… 8:45AM Sweat Sesh…
Then… Next Week/Next Strength Cycle…
Every Strength Cycle We Perform Includes DeadLifts… Those Aren’t Going Anywhere… BUT… We’re Going Lighter Than Usual…
We Will Also Perform OverHead Squats & Push Jerks…
Many Of You Do Not Have A 1 Rep Max… OR… It’s Been Awhile…
So Let’s Practice This Week With A “Light” Weight Week…
Or… A De-Load Week…
Ok…
Here’s The Whole Week… Almost… I’m Not Posting Up Next Friday Or Next Saturday…
But Here’s Monday-Thursday Next Week…
Monday…
***Double Unders… ADV & Rx’d… MOD… Tripled Singles…***
***Sit Ups… ADV: GHD… Rx’d: AbMat…***
***OverHead Squats… From The Rack… ADV & Rx’d: M-95lbs/F-65lbs…***
For Time:
50 Double Unders
50 Sit Ups
5 OverHead Squats
40 Double Unders
40 Sit Ups
4 OverHead Squats
30 Double Unders
30 Sit Ups
3 OverHead Squats
20 Double Unders
20 Sit Ups
2 OverHead Squats
10 Double Unders
10 Sit Ups
1 OverHead Squat… TIME!!!
————————————
Tuesday…
***Clean & Push Jerks… Rx’d: M-95lbs/F-65lbs…***
For Time:
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
5 CLEAN & PUSH JERKS
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
4 CLEAN & PUSH JERKS
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
3 CLEAN & PUSH JERKS
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
2 CLEAN & PUSH JERKS
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
1 CLEAN & PUSH JERK… TIME!!!
————————————
Wednesday…
***Bench Press… 50% of your 1 Rep Max…***
For Time:
15 Bench Press
250 Meter Row
12 Bench Press
500 Meter Row
9 Bench Press
1000 Meter Row
6 Bench Press
2000 Meter Row
3 Bench Press… TIME!!!
————————————
Tactical Thursday…
***BarBell… Not From The Rack… Rx’d: M-95lbs/F-65lbs…***
For Time:
400 Meter Run
15 OverHead Squats
400 Meter Run
15 CLEAN & PUSH JERKS
400 Meter Run
15 OverHead Squats
400 Meter Run
15 CLEAN & PUSH JERKS
400 Meter Run
15 OverHead Squats… TIME!!!
————————————
Friday…?!?!?!
Saturday…?!?!?!
Sunday… Active Rest Day!!!
If Ryker Decides He Doesn’t Want To Come This/Next Week… I’ll Post Up Another Schedule Of The Next Upcoming Week…
Again…
This Friday… Make Up A Lift You Missed Or I’ll Have A MetCon For You…
Saturday… Sweat Sesh @ 8:45AM…
3…2..1… GO!!!
Mando
I Want To Thank All Of You For All The Support… Help… & Understanding During This Time… Not Only For Our Future Baby Boy… But During This Crazy Time That The World Is Going Through… I Am Throughly Aware Of How Easy It Could Have Been To “Cancel”… To Walk Away From Us… But You Didn’t… Trust Me… There Were Many Times That Had Me Scared/Unsure As Well… But… I Made A Commitment To All Of You When I Took On This Journey… No… When Danielley & I Took On This Journey… To Not Only Provide The Best “Fitness” Service To You.. But To Make You Feel As Friends… Family… To Make You Feel Proud Of Being Apart Of “RainCross”… I Know All Of You Have Made Me Feel Proud To Be Your Coach… Your Friend… Your Brother… You All Have Always Either Taken Care Of Or Asked How Danielley’s Doing… And Now We Have Someone Who’s Coming Into This World Who I Know Has THE STRONGEST FAMILY TO BE THEIR IN HIS LIFE!!!
From The Bottm Of Our Hearts… Thank You…
9.24.2020 WOD & Scores…Last Day Of Spotting!!!
RainCrossStrengthandConditioning 