September 21, 2016
Wednesday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
Mobility and Agility Ladder
30 Sec Gobblet Squat
STRENGTH:
3 Sec Pause Back Squat
5x3 @ 70%
METCON:
5 Rds
50 Dubs
10 Push Ups
5 Power Cleans 135/95
ACCESSORY:
Banded Pull Downs 2x25
Dips 3x10
Abs
15 Hollow Rocks +15 Sec Hold
15 Arch Rocks + 15 Sec Hold
15 Side Hollow Rocks + 15 Sec Hold
MODWOD PROGRAM
WARM UP:
Mobility and Agility Ladder
30 Sec Gobblet Squat
STRENGTH:
3 Sec Pause Back Squat
5x3 @ 70%
METCON:
4 Rds
75 Singles
8 Push Ups
5 Power Cleans 95/65
ACCESSORY:
Banded Pull Downs 2x25
Dips 3x10
Abs
15 Hollow Rocks +15 Sec Hold
15 Arch Rocks + 15 Sec Hold
15 Side Hollow Rocks + 15 Sec Hold