October 5, 2016

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

20 Bunny hops

10 Leg swings (front to back/side to side)

Inchworms down

Spiderman back

20 Jumping jacks

High knees

Butt kickers 

STRENGTH:

5X400 m Row

Rest 60 secs between sets

METCON:

3 RFT

200 m run/300 Row

15 burpees

20 Box Jumps/Step Ups

30 Dubs/20 attempts/90 singles

ACCESSORY:

2X25 Banded Pull Down

2X15 Bent over Rows

 

Abs

Leg drops

Russian twist

Crunch

3X15

 

Stretches

Banded IT Band 

Banded Calf 

Couch 

Calf Smash


MODWOD PROGRAM

WARM UP:

20 Bunny hops

10 Leg swings (front to back/side to side)

Inchworms down

Spiderman back

20 Jumping jacks

High knees

Butt kickers 

STRENGTH:

5X400 m Row

Rest 60 secs between sets

METCON:

2X25 Banded Pull Down

2X15 Bent over Rows

 

Abs

Leg drops

Russian twist

Crunch

3X15

 

Stretches

Banded IT Band 

Banded Calf 

Couch 

Calf Smash

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