Thanks for coming to the FCCF town hall and... Swag!
For all who were able to come to the town hall, it was so great to see your faces and have a great conversation about the future of this community. If you weren’t able to make it but want to get the TL:DR, reach out at comments@fogcitycf.com and we’ll share the deck and find a time to chat!
In the meantime, put in your order for FCCF swag (!!!). All styles are $20, deadline to order is Sunday August 9th.
MONDAY 8/3/20
PART A | Every 2 minutes for 4 rounds:
Single Leg Cross Body RDL (10 reps per side)
Hollow Hold (accumulate 45 seconds)
PART B | 6 Rounds for Time:
15 Box Jumps | Tuck jumps or step ups
15 Toes to Bar or V-Ups
15/12 Cal Row or 200m Run | 45 seconds jump rope
Equipment: Dumbbell or kettlebell; Box; Pull up rig (optional); Rower, space to run, or jump rope
TUESDAY 8/4/20
PART A | In 15 mins:
Establish a heavy set of 5 Hang Power Cleans
PART B | Every 2 minutes for 3 rounds:
10 Chest to Bar Pull-ups | 10 Burpee + push up
Max Hang Power Cleans, 155/105 lbs | Max hang power cleans at any weight
Rest 2 mins
Every 2 Mins for 3 Rounds:
10 Hang Power Cleans, 155/105 lbs | Hang power cleans at any weight
Max Chest to Bar Pull-Ups | Max burpee + push up
Equipment: Pull up rig; Bar + weights or dumbbells/kettlebells
WEDNESDAY 8/5/20
PART A | In 16 mins:
Front Rack Reverse Lunge: 3 rounds of 4-6 reps per leg, then switch legs
Bench/Z Press: 3 rounds of 4-6 reps
PART B | 5 Rounds for time:
Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 50ft
20 Single Dumbbell Push Press, 50/35
Extra: 5 Rounds
Air Squat - FAST for 10 Seconds (Max Effort - Minimum 7 reps/round)
Bottom Squat Hold for 5 Seconds (Disengage quads to sit completely, but maintain pressure in the bottom of stomach & flat back)
Half Squat Hold for 5 Seconds (Raise from bottom squat position to about parallel and hold)
Air Squat - SLOW for 40 Seconds (Active Recovery - Slow, Continuous Movement (No Stopping)
Equipment: Bar + weights or kettlebells/dumbbells