November 3rd, 2016

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

High Hang Snatch + Hang Snatch

4X1+1

Then

Find 3 RM Hang Clean

METCON:

30 Hspu

30 TTB

30 Back Rack Lunges 95/65

30 Dips

30 Box Jumps 24/20

30 KBS 53/35

ACCESSORY:

 

4X10

Hammer Curls

Weighted Clock Lunges 

 

Abs

4Rds

10 Hollow Rocks + 20 sec hold

10 Side Hollow + 20 sec hold

10 arch rock + 20 sec hold or 30 sec hold

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

High Hang Snatch + Hang Snatch

4X1+1

Then

Find 3 RM Hang Clean

METCON:

20 Box Hspu

20 Ground Toes To Bar

20 KB Lunges 35/25

20 Box Dips

20 Plate Jumps

20 Russian KB Swings 35/25

ACCESSORY:

 

4X10

Hammer Curls

Weighted Clock Lunges 

 

Abs

4Rds

10 Hollow Rocks + 20 sec hold

10 Side Hollow + 20 sec hold

10 arch rock + 20 sec hold or 30 sec hold

 

Stretches

RomWod

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