August 24, 2016

Wednesday

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:

200 row

2 Rds

20 hops

10 jumping jacks

10 banded pull apart

10 toe touches

STRENGTH:

12 min EMOM

Min 1-5 Deadlift @70%

Min 2-20 sec hollow then 20 sec arch 

Min 3-30 sec 30 sec of dubs or attempts

METCON:

10-9-8-7-6-5-4-3-2-1

Pull ups 

Lunges

Russian KBS 53/35

ACCESSORY:

Triceps complex

Stretches

Banded Shoulder

Pigeon

Scorpion

Straddle


MODWOD PROGRAM

WARM UP:

200 row

2 Rds

20 hops

10 jumping jacks

10 banded pull apart

10 toe touches

STRENGTH:

12 min EMOM

Min 1-5 Deadlift @70%

Min 2-20 sec hollow then 20 sec arch 

Min 3-30 sec 30 sec of dubs or attempts

METCON:

10-8-6-4-2

Pull ups 

Lunges

Russian KBS 53/35

ACCESSORY:

Triceps complex

Stretches

Banded Shoulder

Pigeon

Scorpion

Straddle

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