February 27, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Hip and Ankle Mobility

5 Min of Dubs

Inchworms

Spiderman

STRENGTH:

Split Jerk

2x2 2 Sec Pause at Dip and Finish @60%

Then

3x3 @70%

METCON:

5 Rounds

5 Cleans 135/95

10 Deadlifts

20 Wall Balls 20/14

Rx+155/115

ACCESSORY:

Hammer Curls 3x12

 

Max Atomic Sit Ups x2

Group Stretch

 


MODWOD PROGRAM

WARM UP:

Hip and Ankle Mobility

5 Min of Dubs

Inchworms

Spiderman

STRENGTH:

Split Jerk

2x2 2 Sec Pause at Dip and Finish @60%

Then

3x3 @70%

METCON:

4 Rounds

5 Cleans (Coach Helps pick weight)

8 Deadlifts

10 Wallballs 

ACCESSORY:

Hammer Curls 3x12

 

Max Atomic Sit Ups x2

Group Stretch

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