April 3, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

3 Rounds

10 Wall Balls

10 Sit Ups

10 Hip Bridges

STRENGTH:

1.25 Back Squats

6x2 @65-70%

METCON:

4 Rounds

6 Hang Squat Cleans

125/85

8 TTB

10 Box Overs

ACCESSORY:

Bent Over Fly’s 3x10

Weighted Clock Lunges

2 Rounds

15 Barbell Rollouts

12 Swivel Crunches

20 Swimmers

Trap Smash

Scorpion

Pigeon

Lat Pull

Couch

 


MODWOD PROGRAM

WARM UP:

Game

3 Rounds

10 Wall Balls

10 Sit Ups

10 Hip Bridges

STRENGTH:

1.25 Back Squats

6x2 @65-70%

METCON:

3 Rounds

5 Hang Squat Cleans 65/45

8 Knee Raises

10 Step Overs

ACCESSORY:

Bent Over Fly’s 3x10

Weighted Clock Lunges

2 Rounds

15 Barbell Rollouts

12 Swivel Crunches

20 Swimmers

Trap Smash

Scorpion

Pigeon

Lat Pull

Couch

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