April 27, 2016

Wednesday

ANNOUNCEMENTS:

TONIGHT 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:

Deadllift 3 x 5  (Coach helps determine weight)

METCON:  

3 RFT:
15 Wall Balls
15 Power Cleans, 75/55
15 Box Jump Overs, 20
15 TTB

EXTRA CREDIT:

Shoulder Complex

or 

4 x 15 Sit-ups

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Deadllift 3 x 5  (complete 2 sets at 60% before starting 3 sets of 5 @ 65%)

METCON:  

3 RFT:
20 Wall Balls
20 Power Cleans, 75/55
20 Box Jump Overs, 20
20 TTB

EXTRA CREDIT:

Shoulder Complex

or 

4 x 15 Sit-ups

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