February 13, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Hip Bridges

Prone Cobra

Ytwl

Towel Rings

20 PassThru

10 OHS

Plank Walks

Crab Walk

STRENGTH:

12 Min Emom

Min 1-2 Wall Walks

Min 2-5-10 Dips

Min 3-30 Dubs

METCON:

21-15-9

Russian KBS 53/35

Pull Ups

200 M Run

200 M Row

ACCESSORY:

OH Banded Pull Aparts

3 Rounds

10 Leg Drops

Russian Twist

V-Ups

Banded Ankle

Banded Shoulder

Lat Stretch

Scorpion

Straddle


 

MODWOD PROGRAM

WARM UP:

Hip Bridges

Prone Cobra

Ytwl

Towel Rings

20 PassThru

10 OHS

Plank Walks

Crab Walk

STRENGTH:

12 Min Emom

Min 1-2 Wall Walks

Min 2-5-10 Dips

Min 3-30 Dubs

METCON:

15/12/9

Russian KBS35/25

Ring Rows

200 M Run

ACCESSORY:

OH Banded Pull Aparts

3 Rounds

10 Leg Drops

Russian Twist

V-Ups

Banded Ankle

Banded Shoulder

Lat Stretch

Scorpion

Straddle

Comment