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






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

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