July 20, 2016

Wednesday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

20 Banded Pull apart

20 Jumping Jacks

10 Burpee Broad Jumps

5 Inchworms 

STRENGTH:

3 Sets 

10 Strict Press

10 Push Press

10 Push Jerk

Do not drop the bar during the set

Then

6 Min EMOM

2 Squat Cleans

Working to a heavy set

METCON:

6 Min Amrap

5 Snatches 95/65

5 OHS 95/65

ACCESSORY:

50 Banded Good Mornings

3 Sets of 1 Min Plank


MODWOD PROGRAM

WARM UP:

20 Banded Pull apart

20 Jumping Jacks

10 Burpee Broad Jumps

5 Inchworms

STRENGTH:

3 Sets 

10 Strict Press

10 Push Press

10 Push Jerk

Do not drop the bar during the set

Then

6 Min EMOM

2 Squat Cleans

Working to a heavy set

METCON:

6 Min Amrap

5 Snatches 95/65

5 OHS 95/65

ACCESSORY:

50 Banded Good Mornings

3 Sets of 1 Min Plank

Comment