RCC Fitness for First Responders
Gym Information
Address:
Rockingham, North Carolina
United States
United States
Owner:
Members:
Workouts Posted:
TrackMyPR member since July 25, 2017 - 90 workouts posted
Wednesday, September 26, 2018Class:
5:30/6:30 Warmup:
Sep 26, 2018 Warm up (not for time) 2 rounds 10 sec. Planks 10 Goblet squats (20/10) 10 Abmat situps 10 Ring pushes Dynamic/Yoga stretches (5 min) Description:
Endurance
30 sec rest between run 2 x 100 run 2 x 100 farmers carry (40/30/20) Strength 6 x 5 Push press (6 min time cap) (110/95/75/45) Metcon (for time) 10 Round EMOM 5 K/B swing (40/30/20/10) 5 Weighted lunges (45/25/10) Scale: Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
|
Wednesday, April 18, 2018Class:
5:30/6:30 Warmup:
Warm up (not for time) 3 rounds 10 Sec. Plank holds 10 Air squats 10 Shoulder pass through 10 Sit ups w/WB Dynamic/Yoga stretches (5 min) Strength 7 min AMRAP Push press 70% of 1 RM or (95/75/45) Description:
Metcon (for time)
7 RFT 5 Power snatches (135/95/75/45) 1 100 m run (under 20 sec.) Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
|
Wednesday, April 11, 2018Class:
5:30/6:30 Warmup:
Warm up (not for time) 3 rounds 10 Sec. Plank holds 10 Shoulder pass through 10 Air squats 10 Sit ups w/WB Dynamic/Yoga stretches (5 min) Strength EMOM for 6 min Front Squat (175/155/135) 6 x 5 (Use the same weight in all rounds) Description:
Metcon (for time)
TABATA (2 rounds) 20 sec of work 10 sec of rest Tire flips Tire Strikes Battle ropes T2B (knee ups) Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
|
Enter Your Results
Like TrackMyPR on facebook