April 5, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Agility Ladder

Side Hops

4x20 Sec 10 Rest

 

3 Rounds

5 Yoga Push Ups

10 Toe Touches

STRENGTH:

4 Sets

3-Bench @ 75%

6- Bent Over Row

(Moderate Weight)

1 Rope Climb

METCON:

Tabata (20:10 x 8 rds)

Push Ups

Row

V-Ups

Dubs

ACCESSORY:

3x10

Banded Walks

Skull Crushers

3 Rounds

10 Barbell Sit Ups

10 Supermans

Smash Everything

Chest

Lat

Bicep

Calf

Quad

 


MODWOD PROGRAM

WARM UP:

Agility Ladder

Side Hops

4x20 Sec 10 Rest

 

3 Rounds

5 Yoga Push Ups

10 Toe Touches

STRENGTH:

4 Sets

3-Bench @ 75%

6- Bent Over Row

(Moderate Weight)

1 Rope Climb

METCON:

Tabata (20:10 x 8 rds)

Push Ups

Row

V-Ups

Dubs

ACCESSORY:

3x10

Banded Walks

Skull Crushers

3 Rounds

10 Barbell Sit Ups

10 Supermans

Smash Everything

Chest

Lat

Bicep

Calf

Quad

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