March 13, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 5x2 @80%

Pick A Skill and Work on it between sets

METCON:

Buy in-800 M Row

10-9-8-7-6-5-4-3-2-1

Push Ups

Air Squats

15 Dubs/30 Singles after ea rd

ACCESSORY:

Face Plants3x10

Banded Shoulder

4 Rounds

6 Barbell Sit Ups

10 Swimmers

10 Scissors

10 Supermans

Chest Smash

Chest Rig

Couch

Calf Smash


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 5x2 @80%

Pick A Skill and Work on it between sets

METCON:

Buy In-400 M Row

10-9-8-7-6-5-4-3-2-1

Box Push Ups

Air Squats

20 Singles

ACCESSORY:

Face Plants3x10

Banded Shoulder

4 Rounds

6 Barbell Sit Ups

10 Swimmers

10 Scissors

10 Supermans

Chest Smash

Chest Rig

Couch

Calf Smash

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