October 26, 2016

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game-Pizza Game

Coaches Choice

STRENGTH:

Bench 5x3 80%

5 Strict or Weighted Pull ups between rounds

METCON:

1000 M Row

3 rds

10 Push Ups

15 Burpees

20 Goblet Squats

ACCESSORY:

Shoulder Complex

Hammer Curls

3x12

 

Abs

Hollow Hold-Max time x3

Arch Hold-Max time x3

Side Hollow Hold-Max time x3

 

Stretches

Chest Smash

Pigeon

Couch


MODWOD PROGRAM

WARM UP:

Game-Pizza Game

Coaches Choice

STRENGTH:

Bench 5x3 80%

5 Strict or Weighted Pull ups between rounds

METCON:

500 M Row

3 Rds

10 Box Push Ups

10 Burpees

10 Goblet Squats

ACCESSORY:

Shoulder Complex

Hammer Curls

3x12

 

Abs

Hollow Hold-Max time x3

Arch Hold-Max time x3

Side Hollow Hold-Max time x3

 

Stretches

Chest Smash

Pigeon

Couch

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