June 16, 2016

Thursday

RX PROGRAM

WARM UP:

Dodgeball....15 sec hold squat if tagged

STRENGTH:

Strength

Pause Front Squats (3 second pause)

5X3

2@75%

2@80%

1@85%

METCON:

3 rft

10 Box jumps

10 Front Rack lunges 75#55

 

Rest 2 min

 

3 rft

10 Bar over Burpees

45 sec plank

ACCESSORY:

ROMWOD


MODWOD

WARM UP:

Dodgeball....15 sec hold squat if tagged

STRENGTH:

Strength

Pause Front Squats (3 second pause)

5X3

2@75%

2@80%

1@85%

METCON

3rft

10 plate jumps

10 lunges

 

Rest 2 min

 

3 rft

10 Burpees

30 sec plank 

ACCESSORY:

ROMWOD

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