October 12, 2016
Wednesday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
3 Rds
10 Wall Therapy Squats
High knees D&B
30 sec Plank
STRENGTH:
Back Squat
10-Empty barbell
6-60%
4-75%
3-85%
2-90%
1-95%
1-Max
METCON:
800 m Run
20 Burpees
600 m Run
15 Burpees
400 m Run
10 Burpees
200 m Run
5 Burpees
If you're done before 15 min, Max Burpees
ACCESSORY:
50 Banded Good Mornings (fast)
8 Banded Walks (ea way)
Abs
3 Rds
45 Sec Hollow
30 sec Side Hollow
Stretches
Banded IT
Chest Smash
Straddle
Calf Stretch (band and plate)
MODWOD PROGRAM
WARM UP:
3 Rds
10 Wall Therapy Squats
High knees D&B
30 sec Plank
STRENGTH:
Back Squat
10-Empty barbell
6-60%
4-75%
3-85%
2-90%
1-95%
1-Max
METCON:
6 Rds
200 m Run/Row
6 Burpees
ACCESSORY:
50 Banded Good Mornings (fast)
8 Banded Walks (ea way)
Abs
3 Rds
45 Sec Hollow
30 sec Side Hollow
Stretches
Banded IT
Chest Smash
Straddle
Calf Stretch (band and plate)