March 1, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 6x3 @70%

Between Sets

1 Rope Climb/3 Pulls

METCON:

7 Min Amrap

10 Push Ups

10 Box Jumps

 

Rest 3 Min

 

5 Min Amrap

15 KBS 53/35

30 Dubs/15 Attempts/90 Singles

 

RX+

Ring Push Ups/30/24

70/53

50 Dubs

ACCESSORY:

Bulgarian Split Squat

5x5 Ea Side

Tricep Complex

4 Rounds

10 Leg Drops + 10 Switch Leg V-Ups +20 Sec Hollow Hold

20 Sec Arch Hold + 20 Arch Swimmers

Chest Smash

Calf Smash

Scorpion

Pike

Couch

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 6x3 @70%

Between Sets

1 Rope Climb/3 Pulls

METCON:

7 Min Amrap

10 Box Push Ups

10 Box Jumps

 

Rest 3 Min

 

5 Min Amrap

10 KBS 35/25

50 Singles 

ACCESSORY:

Bulgarian Split Squat

5x5 Ea Side

Tricep Complex

4 Rounds

10 Leg Drops + 10 Switch Leg V-Ups +20 Sec Hollow Hold

20 Sec Arch Hold + 20 Arch Swimmers

Chest Smash

Calf Smash

Scorpion

Pike

Couch

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