February 28, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

3 D & B Jog

Over/Unders

10 Scap Retrations

10 Pass Thru

10 Pass Thru/Squat

40 Sec Hollow Hold

20 Banded Pull Aparts

High Knees

Butt Kickers

STRENGTH:

Front Rack Lunges

3x12 (Work to a heavy set)

METCON:

3 Rounds

3 Muscle Ups/6 C2B/10 Pull Ups

10 HSPU

15 TTB

ACCESSORY:

Banded Shld

Shld Complex

3 Rounds

20 Sec Plank Hold + 10 Walk Outs + 10 Hip Drops

Banded Shld

Lat Smash

Tricep Smash

Straddle

Pigeon

 


MODWOD PROGRAM

WARM UP:

3 D & B Jog

Over/Unders

10 Scap Retrations

10 Pass Thru

10 Pass Thru/Squat

40 Sec Hollow Hold

20 Banded Pull Aparts

High Knees

Butt Kickers

STRENGTH:

Front Rack Lunges

3x12 (Work to a heavy set)

METCON:

3 Rounds

10 Ring Rows

10 Box HSPU

10 Knees Raises/

Ground TTB

ACCESSORY:

Banded Shld

Shld Complex

3 Rounds

20 Sec Plank Hold + 10 Walk Outs + 10 Hip Drops

Banded Shld

Lat Smash

Tricep Smash

Straddle

Pigeon

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