April 4, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Mobility and Group Warm Up

Leg Swings

Inchworms

Side Squats

Arm Circles

YTWL

Prone Cobra

Hip Bridge

Open and Closes

Side Shuffle

High Knees

Butt Kickers  

STRENGTH:

10 Min Emom-90 Sec

2--3 Position Snatch

@70%

Working Positions and Technique

METCON:

12 Min E3mom

200 Run

20 Russian KBS 53/35

10 HSPU

ACCESSORY:

Shoulder Complex

50 Banded Good Mornings

4 Rounds

10 Hollow Rocks + 20 Sec Hold

10 Switch Leg Arch + 20 Sec Hold

Banded IT Band

Calf/Ankle

Saddle

Banded Shoulder

Banded Neck

 


MODWOD PROGRAM

WARM UP:

Mobility and Group Warm Up

Leg Swings

Inchworms

Side Squats

Arm Circles

YTWL

Prone Cobra

Hip Bridge

Open and Closes

Side Shuffle

High Knees

Butt Kickers  

STRENGTH:

10 Min Emom-90 Sec

2--3 Position Snatch

@70%

Working Positions and Technique

METCON:

12 Min Amrap

200 M Run

12 Russian KBS 35/25

10 Box HSPU

ACCESSORY:

Shoulder Complex

50 Banded Good Mornings

4 Rounds

10 Hollow Rocks + 20 Sec Hold

10 Switch Leg Arch + 20 Sec Hold

Banded IT Band

Calf/Ankle

Saddle

Banded Shoulder

Banded Neck

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