November 28, 2016

Monday

ANNOUNCEMENT: 

Have you beenDo you have a friend that has been thinking about joining?

Join today for ONLY $75 a month!!! The offer expires November 30, 2016.

Select the CYBER MONDAY SPECIAL when signing up.

https://app.chalkbucketlabs.com/Registration/SelectMembership?affiliateld=18248

 


RX PROGRAM

WARM UP:

Pizza Game

 

3 Rds

200 M Row

30 Sec Hollow

STRENGTH:

Isabel

30 Snatches

Rx-95/65

Rx+-105/75

Mod-45/35

 

4x200 Sprints

METCON:

3 Rounds

20 Back Rack Lunges 95/65

15 Deadlifts

10 Hang Power Cleans

5 Push Press

ACCESSORY:

Hammer Curls 3x10

Tricep Complex  

 

Abs

30 Barbell Roll Outs

 

Stretches

Romwod


MODWOD PROGRAM

WARM UP:

Pizza Game

 

3 Rds

200 M Row

30 Sec Hollow

STRENGTH:

Isabel

30 Snatches

Rx-95/65

Rx+-105/75

Mod-45/35

 

4x200 Sprints

METCON:

3 Rounds

20 Lunges

15 Deadlift KB- 53/35

10 Hang Power Clean 45/35

5 Push Press

ACCESSORY:

Hammer Curls 3x10

Tricep Complex  

 

Abs

30 Barbell Roll Outs

 

Stretches

Romwod

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