January 2, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Group

Inchworms

Spiderman

Over/Unders

10 Towel Rings

10 Windmills

30 Sec Plank

Broad Jump down and back

STRENGTH:

Bear Complex

4x2 Coach helps pick weight

METCON:

Fran

21-15-9

Thrusters 95/65

Pull Ups

ACCESSORY:

Shoulder Complex

Side Squats 4x8

 

Abs

4 Rounds

1 Min Plank

1 Min Superman

30 Sec Side Plank

 

Stretches

Couch

Banded Shoulder

L Ball – Trap


MODWOD PROGRAM

WARM UP:

Group

Inchworms

Spiderman

Over/Unders

10 Towel Rings

10 Windmills

30 Sec Plank

Broad Jump down and back

STRENGTH:

Bear Complex

4x2 Coach helps pick weight

METCON:

15-12-9

Thrusters 45/35

Ring Rows

ACCESSORY:

Shoulder Complex

Side Squats 4x8

 

Abs

4 Rounds

1 Min Plank

1 Min Superman

30 Sec Side Plank

 

Stretches

Couch

Banded Shoulder

L Ball – Trap

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