March 13, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min Amrap

12 DL

8 Hang Power Cleans

6 S2OH

Rx=155/115

RX-135/95

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

 


MODWOD PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min

12 DL 75/55

8 Hang Power Cleans

6 S2OH

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

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