Member of the Month

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– wall squat
– x band walk
– strict pull up
– GHD Sit up

FITNESS-
A1. FS, 5.4.3.2.1, rest 60 sec
A2. Pull up variation x 3 x 5 sets, rest 60 sec
+
12 min
3 rounds
15 wall balls
15 box jumps
15 jumping pull u
Amrap 200m runs

PERFORMANCE-
A.1  FS – 5 sets to a HS
set 1 = 55% x 2-3
set 2 = 65% x 2
set 3 = 70-80% x 1
set 4 = 90% x 1
set 5 – HS
A.2  Weighted pull up – 5 sets to max
+
12 minutes on the clock
3 rounds for time
15 thrusters, 95/65
15 box jumps, 24/20”
15 pull ups
amrap 200m runs

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MEMBER OF THE MONTH: ERIC

May Member of the Month “Golden Plate” recipient is Eric Trinidad-Perez! Eric works hard and is very dedicated to his fitness and training. Since Eric became an athlete at SRCF he’s lost 30lbs! We’d also like to thank Eric for his service in the military and the sacrifices he’s made for our great country. Congrats again Eric, this a great honor and you deserve it
Coach Neil




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