April 6, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Front Squats

3 Sec Pause@ Bottom

6x2@60%

METCON:

10 Min Amrap

10 Front Rack Lunges 75/55

10 Wall Balls

10 Bar Over Burpees

ACCESSORY:

3 Rounds

3 Wall Walks

10 Weighted Step Ups

1 Min Planks

30 Sec Rev Plank

3 Rounds without rest

30 Sec Side Plank

Back and Forth for 3 Rounds without rest

Lizard

Archer

Counter

Banded Hip and Glute

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Front Squats

3 Sec Pause@ Bottom

6x2@60%

METCON:

10 Min Amrap

10 Lunges

10 Wall Balls

10 Burpees

ACCESSORY:

3 Rounds

3 Wall Walks

10 Weighted Step Ups

1 Min Planks

30 Sec Rev Plank

3 Rounds without rest

30 Sec Side Plank

Back and Forth for 3 Rounds without rest

Lizard

Archer

Counter

Banded Hip and Glute

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