October 3, 2016
Monday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
200 m run
2 Rds
10 Wall Therapy Squats
10 Towel Rings
10 Jumping Jacks
10 Hip bridges
6 Over/unders ea side
Then
15 PVC pipe Overhead Squats
STRENGTH:
Back Squat
10X3 @80%
METCON:
4 Rds
400 m run
12 Power Cleans 135/95
9 Front Squats
6 Shoulder to Overhead
ACCESSORY:
Hammer Curls
Dips
3X10
Abs
Plank wars
Stretches
Banded hip
Counter stretch
Cobra
Saddle
*all stretch - 1 min
MODWOD PROGRAM
WARM UP:
200 m run
2 Rds
10 Wall Therapy Squats
10 Towel Rings
10 Jumping Jacks
10 Hip bridges
6 Over/Unders each side
Then
15 PVC pipe Overhead Squats
STRENGTH:
Back Squat
10X3 @80%
METCON:
200 m Run
12 Power Cleans 95/65
9 Front Squats
6 Shoulder to Overhead
ACCESSORY:
Hammer Curls
Dips
3X10
Abs
Plank wars
Stretches
Banded hip
Counter stretch
Cobra
Saddle
*all stretch - 1 min