October 17, 2016

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

400 m Row

3 Rds

8 banded walk each way

10 Hip bridges

15 Jumping Jacks

10 Toe Touches

STRENGTH:

1 RM Deadlift

METCON:

20 min Emom

Min 1-10 Weighted Step ups 53/35 24/20

Min 2-15 Kettle Bell Swings 53/35

Min 3-10 Push ups

Min 4-10 Box Jumps 24/20

ACCESSORY:

5 Rope Climbs

Abs

40 Barbell Roll Ours

Stretches

Pigeon

Straddle

Cobra

Twisted Cross


MODWOD PROGRAM

WARM UP:

400 m Row

3 Rds

8 banded walk each way

10 Hip bridges

15 Jumping Jacks

10 Toe Touches

STRENGTH:

1 RM Deadlift

METCON:

20 min Emom

Min 1-10 Step Ups 24/20

Min 2-10 Kettle Bell Swings 35/25

Min 3-8 Box Push ups

Min 4-10 Plate Jumps

ACCESSORY:

5 Rope Climbs

Abs

40 Barbell Roll Ours

Stretches

Pigeon

Straddle

Cobra

Twisted Cross

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