July 18, 2016

Monday

ANNOUNCEMENT:


RX PROGRAM

WARM UP:

400 m Run 

Mobility (4 Rounds)

15 seconds each position

Plank

Spiderman (right side)

Bottom of Squat

Downward Dog

Spiderman (left side)

STRENGTH:

14 Minute EMOM

Odd - 3 Back Squats @ 75%

Even - 5 Strict HSPU

METCON:

"Fight Gone Bad"

3 Rounds

1 Minute at Each Station

Wallballs  20/14....14/10

SDHP 75/55....45/35

Box Jumps 24/20......Step ups

Push Press 75/55.....45/35

Calorie Row

1 Min Rest

ACCESSORY:

Bulgarian Split Squats

3 x 8 each


MODWOD PROGRAM

WARM UP:

WARM UP:

400 m Run 

Mobility (4 Rounds)

15 seconds each position

Plank

Spiderman (right side)

Bottom of Squat

Downward Dog

Spiderman (left side)

STRENGTH:

14 Minute EMOM

Odd - 3 Back Squats @ 75%

Even - 5 Strict HSPU

METCON:

"Fight Gone Bad"

3 Rounds 

1 Minute at Each Station

Wallballs  20/14....14/10

SDHP 75/55....45/35

Box Jumps 24/20......Step ups

Push Press 75/55.....45/35

Calorie Row

1 Min Rest

ACCESSORY:

Bulgarian Split Squats

3 x 8 each

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