June 20, 2016

Monday

RX PROGRAM

WARM UP:

400 m run

Plank races

After plank 10 wall squats

30 hollow rocks

STRENGTH:

Strength

Find 1RM Front Squats

METCON:

4 Min Cap

30 Cal Row

20 Shoulder to Overhead (95/65

10 Burpees

Rest 2 min

12 min cap

3 RFT

15 Pull-ups

15 Thrusters 95/65

ACCESSORY:

Rope climbs 3X2

Stretches

Banded Shoulder

Quad Smash


MODWOD

WARM UP:

400 m run

Plank races

After plank 10 wall squats

30 hollow rocks

STRENGTH:

Strength

Find 1RM Front Squats

METCON:

4 Min Cap

20 Cal Row

20 Shoulder to Overhead (65/45)

10 Burpees

Rest 2 min

12 min cap

3 RFT

15 Pull-ups

15 Thrusters (65/45)

ACCESSORY:

Rope climbs 3X2

Stretches

Banded Shoulder

Quad Smash

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