April 25, 2016

Monday

ANNOUNCEMENTS:

Within the next few weeks we will be switching our membership management system to RhinoFit.  You will receive an email from RhinoFit asking you to register your account and enter in your drafting information. 

What does this mean for you?

  • You will be able to track your workouts
  • You will be able to change your drafting information and charge retail items to your account
  • You will be able to check in and see your daily ranking on the Leaderboard
  • You will also be able to communicate with other members and stay up to date on any news from the box

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 3 x 5 (Coach helps determine weight)

METCON:  

400M Run
15 KBS (35/25)
15 Goblet Squats
400m Run
10 KBS
10 Goblet Squats
400m Run
5 KBS
5 Goblet Squats

EXTRA CREDIT:

Shoulder Complex

or 

4 x 10 Push-ups

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 3 x 5 @ 65%

METCON:

400M Run
21 KBS (53/35)
21 Goblet Squats
400m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats

EXTRA CREDIT:

Shoulder Complex

or 

4 x 10 Push-ups

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