November 9th, 2016

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Strict Press 10 RM

Then

Push Jerk 3 RM

METCON:

20 Min Amrap

200 M Run 

200 M Row

ACCESSORY:

Dip 3x15

or

Tricep Complex

Weighted Clock Lunges 3x2 Each side

 

Stretches

Ankle 

IT Band

Couch

Banded Shoulder


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Strict Press 10 RM

Then

Push Jerk 3 RM

METCON:

20 Min Amrap

200 M Run 

200 M Row

ACCESSORY:

Dip 3x15

or

Tricep Complex

Weighted Clock Lunges 3x2 Each side

 

Stretches

Ankle 

IT Band

Couch

Banded Shoulder

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