Member Highlight: Don

February 2, 2020

 

 

 

 

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

TRAINING MONDAY

 

 

WARMUP

 

6 min AMRAP:   10 hollow rocks or 20 sec hollow hold, 10 arch rock lifts, 10 band pull-aparts, 10 strict db press

 

 

 

SKILL

 

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)

 

 

WOD

 

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

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