October 31, 2016

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

3 Rds

200 m Run

10 Open and Closes

10 Wall Therapy Squats

STRENGTH:

3 Position Cleans

(Bottom of the knee, top of the knee, launch position)

4X2 @65%

METCON:

30 Wall Balls 20/14

30 V-Ups

30 Push Ups

10 Pull Ups

20 Wall Balls

20 V-Ups

20 Push Ups

10 Pull Ups

10 Wall Balls

10 V-Ups

10 Push Ups

ACCESSORY:

6 Rope Climbs

50 Banded Rows

 

Abs

40 BB Roll outs

40 Superman's

 

Stretches

Couch

Counter

Chest Smash


MODWOD PROGRAM

WARM UP:

3 Rds

200 m Run

10 Open and Closes

10 Wall Therapy Squats

STRENGTH:

3 Position Cleans

(Bottom of the knee, top of the knee, launch position)

4X2 @65%

METCON:

4 Rds

10 Wall Balls

10 V-Ups

10 Push Ups

10 Rung Rows

ACCESSORY:

6 Rope Climbs

50 Banded Rows

 

Abs

40 BB Roll outs

40 Superman's

 

Stretches

Couch

Counter

Chest Smash

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