August 1, 2016

Monday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

5 min of dubs

Group warm up

10 wall therapy squats

Inchworms down

Spiderman back

20 jumping jacks

D&B over/unders

D&B high knees

D&B Butt kickers

D&B Lunges 

STRENGTH:

12 MIN E2MOM

6 X 2+2

Snatch Balance + OHS

METCON:

50 box jumps 24/20

40 KBS 53/35

30 Burpees

20 pull ups

10 DL @ 225/155

ACCESSORY:

20 sec hollow hold + 10 rocks 

20 sec arch hollow + 10 rocks

10 sec side hollow +10 rocks


MODWOD PROGRAM

WARM UP:

5 min of dubs

Group warm up

10 wall therapy squats

Inchworms down

Spiderman back

20 jumping jacks

D&B over/unders

D&B high knees

D&B Butt kickers

D&B Lunges 

STRENGTH:

12 MIN E2MOM

6 X 2+2

Snatch Balance + OHS

METCON:

2rft

25 step ups

20 KBS 35/25

15 Burpees

10 Jumping pull ups / ring rows

10 DL 125/95

ACCESSORY:

20 sec hollow hold + 10 rocks 

20 sec arch hollow + 10 rocks

10 sec side hollow +10 rocks

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