April 13, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

High Knees

Butt Kickers

Soldier Walks

Inchworms

Spiderman

Arm Circles

20 Pass Thru

5 Side Pass Thru

STRENGTH:

Bench-1 RM

Between Sets

Mu Progressions or Neg Pull Ups

METCON:

7 Min Emom

6 HSPU

8 OH Plate Walking Lunges

10 Plate Ground 2 OH

ACCESSORY:

HS Walks

Or

Shoulder taps 3x10

Or

Kick Ups

 

4x12

Leg Drops

Twist

Atomic Sit ups

50 Banded Good Mornings

Quad Smash

Standing Pigeon

Counter

 


MODWOD PROGRAM

WARM UP:

High Knees

Butt Kickers

Soldier Walks

Inchworms

Spiderman

Arm Circles

20 Pass Thru

5 Side Pass Thru

STRENGTH:

Bench-1 RM

Between Sets

Mu Progressions or Neg Pull Ups

METCON:

7 Min Amrap

10 Box Hspu

10 Lunges

10 Ground 2 OH

ACCESSORY:

HS Walks

Or

Shoulder taps 3x10

Or

Kick Ups

 

4x12

Leg Drops

Twist

Atomic Sit ups

50 Banded Good Mornings

Quad Smash

Standing Pigeon

Counter

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