March 8, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish Get Ups

4x2 Ea.

They should be getting heavier with these.

METCON:

3 Rounds of Cindy

15-12-9

Bar Over Burpees

TTB

3 Rounds of Cindy

 

RX+-C2B

Ring Push Ups

ACCESSORY:

 

Tricep Complex

Banded Tricep Pull Down

 

2 Rounds

12 Barbell Rollouts

20 Med Ball Twist

15 Back Ext

30 Sec Hip Bridge

 

Counter

Chest Smash

Cobra

Couch

 

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish Get Ups

4x2 Ea.

They should be getting heavier with these.

METCON:

3 Rounds of Cindy

12-9-6

Burpees

Knee Raises

3 Rounds of Cindy

*Ring Rows

Box Push Ups

ACCESSORY:

Tricep Complex

Banded Tricep Pull Down

 

2 Rounds

12 Barbell Rollouts

20 Med Ball Twist

15 Back Ext

30 Sec Hip Bridge

 

Counter

Chest Smash

Cobra

Couch

 

Scorpion

Straddle

Traps Stretch

Plate Calf

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