February 6, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Ytwl

10 Pass Thru/Side To Side

Over/Under

Side to Side Lunge

STRENGTH:

3 RM OverHead Squat

 

METCON:

4 Rounds

5 Power Cleans 155/105

5 Push Jerk

10 V-Ups

ACCESSORY:

5x5 Seated Box Jumps

Banded Shoulder

 

3 Rounds

10 Plank/Push Up

10 Hip Drops

30 Sec Bridge

Traps-L Ball

Counter

Saddle in Archer

Couch


MODWOD PROGRAM

WARM UP:

5 Ytwl

10 Pass Thru/Side To Side

Over/Under 

Side to Side Lunge

STRENGTH:

3 RM OverHead Squat

METCON:

3 Rounds

10 Power Cleans

8 Push Jerk

10 In and Outs

ACCESSORY:

5x5 Seated Box Jumps

Banded Shoulder

 

3 Rounds

10 Plank/Push Up

10 Hip Drops

30 Sec Bridge

Traps-L Ball

Counter

Saddle in Archer

Couch

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