March 6, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

High Knees

Butt Kickers

Frog Jumps

Walking Hurdles

Soldier Walks

Open and Closes

Pass Thru

Barbell Warm Up

STRENGTH:

Bear Complex

2x4

METCON:

4 Rounds

400 M Run

8 Power Snatches

10 OHS

Rx-95/65

Rx+-135/95

ACCESSORY:

Shld complex

100 Banded Pull Aparts

 

Member Comp

Max Plank Hold

2 Rounds

45 Sec Rev Plank

30 Sec Side Plank + 10 Side Bridge

 

Banded It Stretch

Calf/Ankle

Banded Shoulder

Saddle In Archer

 


MODWOD PROGRAM

WARM UP:

High Knees

Butt Kickers

Frog Jumps

Walking Hurdles

Soldier Walks

Open and Closes

Pass Thru

Barbell Warm Up

STRENGTH:

Bear Complex

2x4

METCON:

4 Rounds

200 M Run

6 Power Snatch

6 OHS

ACCESSORY:

Shld complex

100 Banded Pull Aparts

 

Member Comp

Max Plank Hold

2 Rounds

45 Sec Rev Plank

30 Sec Side Plank + 10 Side Bridge

 

Banded It Stretch

Calf/Ankle

Banded Shoulder

Saddle In Archer

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