Monday 6/30

RedZone had an eventful weekend!

Congrats to Jody Schrenkel for completing another 300 mile bike ride to help find a cure for ALS! Be sure to congratulate him when you see him back in the gym this week.

Also, Congrats to everyone that completed the Spartan race at Mohegan this weekend! If you have pics from the race please pass them onto to us so we can post them. Lets get some more teams together and out to the races representing CFRZ! Good job everyone!

Reminder: The Lift-For-A-Purpose Olympic Weightlifting meet is in less than 2 weeks. If you're registered or interested in participating please let one of the coaches know. Remember this is a novice to intermediate non-sanctioned meet, so do not be nervous to give it a try if you're at all interested. And it's for a good cause!

Fitness:
A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min
C1. Strict Pull ups x 5 x 3 sets

Rest 30 sec.

C2. Ring Support Hold x 20 sec x 3 sets
Rest 30 Sec.

+

15 Min Amrap

5 Burpees

15 Wall Balls

200 m Run (from the red wall to mailboxes and back to wall)

Performance:

A. Back Squat - 2 reps @ 85% Rest 30 Sec. 4 reps @ 60%, Rest 1 min x 4
B. Front Squat x 2 @ 85% w/ 33x1 tempo EMOM x 7 min

C1. Muscle up (Skill Work) x 2-3 reps x 3 sets

Rest 30 sec.

C2. Handstand walk Practice (max distance attempt or Handstand hold 30 sec) x 3 sets

Rest 30 sec.

+

15 Min AMRAP

2 Burpee Muscle ups or 5 Burpee Pull ups

15 Wall Balls

200 m run