March 29, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

10-8-6-4-2-1-1-1

Working to a Heavy

METCON:

1000 M Row

3 Rounds

20 Box Jumps

20 V-Ups

Then

1000 M Row

ACCESSORY:

3x20 Sec Pull Up Hold

100 Banded Pull Downs

 

4 Rounds

1 Min Plank

1 Min Arch Hold

It Band

Banded Calf

Straddle

Scorpion

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

10-8-6-4-2-1-1-1

Working to a Heavy

METCON:

500 M Row

3 Rounds

14 Step Ups/Plate Jumps

10 In and Outs

Then

500 M Row

ACCESSORY:

3x20 Sec Pull Up Hold

100 Banded Pull Downs

 

4 Rounds

1 Min Plank

1 Min Arch Hold

It Band

Banded Calf

Straddle

Scorpion

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