August 22, 2016

Monday

ANNOUNCEMENT: 

  • Bring in a friend for free for the rest of August.  If they join, you get $10 your membership for a WHOLE YEAR!!!

RX PROGRAM

WARM UP:

3 Rounds

10 jump squats

30 sec plank

10 hip bridges

STRENGTH:

Box squats

1X10 50%

1X8 60%

1X6 65%

2X5 70% 

Between sets 5 seated box jumps

METCON:

12 min AMRAP

5 front squats 135/95

7 v-ups

9 Burpees

ACCESSORY:

50 banded good mornings


MODWOD PROGRAM

WARM UP:

3 Rounds

10 jump squats

30 sec plank

10 hip bridges

STRENGTH:

Box squats

1X10 50%

1X8 60%

1X6 65%

2X5 70% 

Between sets 5 seated box jumps

METCON:

12 min AMRAP

5 front squats 95/65

7 v-ups

9 Burpees

ACCESSORY:

50 banded good mornings

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