October 6, 2016
Thursday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
15-12-9
Overhead squats
Pass thru
Jump squats
STRENGTH:
1 Rm Bear complex
METCON:
50 Gobbler Squats 53/35
40 Push Ups
30 Snatches 105/75
20 Pull ups
10 Pistols (ea leg)
ACCESSORY:
Shld complex
Triceps complex
Barbell Roll outs
Back ext
3X12
Stretches
Banded shoulder
Chest smash
Quad smash
MODWOD PROGRAM
WARM UP:
15-12-9
Overhead squats
Pass thru
Jump squats
STRENGTH:
1 Rm Bear complex
METCON:
3 Rft
10 Air Squats
8 Ring Rows
6 Push Ups
4 Snatches
ACCESSORY:
Shld complex
Triceps complex
Barbell Roll outs
Back ext
3X12
Stretches
Banded shoulder
Chest smash
Quad smash