All the Kids had a BLAST during Week 1!!
BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.
LIL’ BEASTS SUMMER PROGRAM
2nd session starts TODAY at 9am!!
WORKOUT OF THE DAY
Wellness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0
2. 4 Rounds for time:
600/500m Row
20 DB Snatch 35/20
2:00 Rest
Fitness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0
2. 4 Rounds for time:
600/500m Row
20 DB Snatch 50/35
2:00 Rest
Performance
WL
Power Clean 1RM
STRENGTH
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0
METCON
4 Rounds for time:
600/500m Row
20 DB Snatch 35/20, 50/35
2:00 Rest
ENGINE
10 minutes after finishing METCON:
3 Rounds for time:
25 Wallballs
15 Calorie Bike
Rest 2:00
ACCESSORY
1. Deficit Deadlift: 4×3 @21X0
2a. GHR: 4×8 @30X0 (add band resistance as needed), rest 1:00
2b. Side Plank top leg raises: 4×10 each side, rest 1:00