March 30, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Tic –Tac-Toe

Over/Unders

Walking Hurdles

Lunge

5 Open and Closes

5 Shld Retractions

10 Hip Bridges

High Knees

Butt Kickers

STRENGTH:

Back Squat

Tempo 4:2

5x3 @75%

Between Sets

Weighted Hip Bridges

5x5

METCON:

12 Min Amrap

10 Hspu

15RussianKBS 53/35

20 Wall Balls 20/14

ACCESSORY:

Bent Over Rows

4x8 Ea

Banded Walks

4x8 Ea

4 Rounds

20 Hollow Rocks

10 Good Mornings

10 Side Hollow Rocks

Banded Lat

Lizard

Twisted Lizard

Pike on wall

Banded Neck

 

MODWOD PROGRAM

WARM UP:

Tic –Tac-Toe

Over/Unders

Walking Hurdles

Lunge

5 Open and Closes

5 Shld Retractions

10 Hip Bridges

High Knees

Butt Kickers

STRENGTH:

Back Squat

Tempo 4:2

5x3 @75%

Between Sets

Weighted Hip Bridges

5x5

METCON:

12 Min Amrap

8 Box Hspu

10 Russian KBS 35/25

10 Wall Balls

ACCESSORY:

Bent Over Rows

4x8 Ea

Banded Walks

4x8 Ea

4 Rounds

20 Hollow Rocks

10 Good Mornings

10 Side Hollow Rocks

Banded Lat

Lizard

Twisted Lizard

Pike on wall

Banded Neck

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