October 6, 2016

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

15-12-9

Overhead squats

Pass thru

Jump squats

STRENGTH:

1 Rm Bear complex

METCON:

50 Gobbler Squats 53/35

40 Push Ups

30 Snatches 105/75

20 Pull ups

10 Pistols (ea leg)

ACCESSORY:

Shld complex

Triceps complex

 

Barbell Roll outs

Back ext

3X12

 

Stretches

Banded shoulder

Chest smash

Quad smash 


MODWOD PROGRAM

WARM UP:

15-12-9

Overhead squats

Pass thru

Jump squats

STRENGTH:

1 Rm Bear complex

METCON:

3 Rft

10 Air Squats

8 Ring Rows

6 Push Ups

4 Snatches 

ACCESSORY:

Shld complex

Triceps complex

 

Barbell Roll outs

Back ext

3X12

 

Stretches

Banded shoulder

Chest smash

Quad smash 

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