Check out our own Vic City YouTube Channel and our January Member Highlight!
Don is this months choice as he is a consistent 6am class member and has been working hard and improving year by year.
Congrats Don! And thanks for all your hardwork and friendly, welcoming personality!
Vic City Coaches
6 min AMRAP: 10 hollow rocks or 20 sec hollow hold, 10 arch rock lifts, 10 band pull-aparts, 10 strict db press
Handstand Pushups and Strict pullup rep ladder
(1 hspu in minute 1, 1 pullup in minute 2, 2 hspu minute 3, 2 pullups minute 4... and so on)
Alternate movements EMOM until you cannot complete allotted reps for that minute.
Rx: kip hspu, strict pullup
FG2: scaled rom hspu, kip pullup
FG1: regular pushups, banded strict pullup.
CP1: strict hspu, strict ctb
CP2: strict deficit hspu (45/70), 25/45lb weighted strict pullups (SCORE 1)
Tabata Row (SCORE 2):
2 rounds of 8 intervals
rest 4 minutes in between.
Add the lowest metres in any one of the 8 intervals for each set together