September 21, 2016

Wednesday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

Mobility and Agility Ladder

30 Sec Gobblet Squat

STRENGTH:

3 Sec Pause Back Squat

5x3 @ 70%

METCON:

5 Rds

50 Dubs

10 Push Ups

5 Power Cleans 135/95

ACCESSORY:

Banded Pull Downs 2x25

Dips 3x10

 

Abs

15 Hollow Rocks +15 Sec Hold                                                      

15 Arch Rocks + 15 Sec Hold

15 Side Hollow Rocks + 15 Sec Hold


MODWOD PROGRAM

WARM UP:

Mobility and Agility Ladder

30 Sec Gobblet Squat

STRENGTH:

3 Sec Pause Back Squat

5x3 @ 70%

 

METCON:

4 Rds

75 Singles

8 Push Ups

5 Power Cleans 95/65

ACCESSORY:

Banded Pull Downs 2x25

Dips 3x10

 

Abs

15 Hollow Rocks +15 Sec Hold                                                      

15 Arch Rocks + 15 Sec Hold

15 Side Hollow Rocks + 15 Sec Hold

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