October 3, 2016

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

200 m run

2 Rds

10 Wall Therapy Squats

10 Towel Rings

10 Jumping Jacks

10 Hip bridges

6 Over/unders ea side

Then

15 PVC pipe Overhead Squats

STRENGTH:

Back Squat

10X3 @80%

METCON:

4 Rds

400 m run

12 Power Cleans 135/95

9 Front Squats

6 Shoulder to Overhead

ACCESSORY:

Hammer Curls

Dips

3X10

 

Abs

Plank wars

 

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min


MODWOD PROGRAM

WARM UP:

200 m run

2 Rds

10 Wall Therapy Squats

10 Towel Rings

10 Jumping Jacks

10 Hip bridges

6 Over/Unders each side

Then

15 PVC pipe Overhead Squats

STRENGTH:

Back Squat

10X3 @80%

METCON:

200 m Run

12 Power Cleans 95/65

9 Front Squats

6 Shoulder to Overhead

ACCESSORY:

Hammer Curls

Dips

3X10

 

Abs

Plank wars

 

Stretches

Banded hip 

Counter stretch

Cobra

Saddle

*all stretch - 1 min

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