July 11, 2016

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

400 m row

10 wall therapy squats

5 open and closes

20 jumping jacks

20 banded pull apart

High knees

Butt kickers

Side shuffle with arms

Broad jump

Coach leads warm up

STRENGTH:

Back Squat

1X10@60%

1X8@65%

1X6@70%

1X6@75%

1X6@80%

METCON:

4 RFT

3 wall walks

15 box jumps

400 m run

ACCESSORY:

4 sets

1 min plank

30 sec side plank

1 min arch hold

Stretches

Banded IT stretch

Counter stretch

Calf/ankle


MODWOD PROGRAM

WARM UP:

 

400 m row

10 wall therapy squats

5 open and closes

20 jumping jacks

20 banded pull apart

High knees

But kickers

Side shuffle with arms

Broad jump

Coach leads warm up

STRENGTH:

Back Squat

5 X 5 coach helps with weight

METCON:

4 RFT

3 wall holds 5 sec

10 step ups 

200 m run

ACCESSORY:

4 sets

1 min plank

30 sec side plank

1 min arch hold

Stretches

Banded IT stretch

Counter stretch

Calf/ankle

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