• Wednesday October 1, 2014

    WEDNESDAY WARM UP: 200 SINGLE UNDERS THEN 5 HANDS ONLY INCH WORMS 10 SIDE PILLAR PLANK WITH HIP DROP & REACH (10 RT/10LT) 10 EMPTY BAR BENCH PRESS STRENGTH: BENCH PRESS 5 X 3 @ 80% 3 RM -90 SEC REST THEN 10, 10, 10, 10 SEATED DB PRESS *INCREASE WEIGTH EACH SET WOD: 15-12-9

  • Tuesday September 30, 2014

    TUESDAY WARM UP: 2 RDS 60 SEC ALTERNATING DEAD BUGS 10 EMPTY BAR SNATCH GRIP RDL 8 SHRUGS 6 HIGH PULLS 4 HANG POWER SNATCH STRENGTH: SNATCH EMOM FOR 10 MIN 2 SHRUGS FROM THE HANG 1 HANG POWER SNATCH 1 HANG HIGH PULL WOD: 15-12-9 HANG POWER SNATCH 115/75 CALORIES ON ROWER BOX JUMP

  • Monday September 29, 2014

    MONDAY WARM UP: X 3 10 EMPTY BAR CLEANS 10 FRONT SQUATS 10 GLUTE HAM RAISES 10 ALTERNATING REACHING HANDS PILLAR HOLDS (5RT/5LT) STRENGTH: BACK SQUAT 5 X 3 @ 80% 3 RM -90 SEC REST WOD: 4 RDS 200 M RUN 15 RUSSIAN KB SWINGS 100′ BEAR CRAWL поддержка интернет сайтапродвижение web cайтов

  • Friday September 26, 2014

    WOD: “TABATA THIS” TABATA ROW REST 1 MIN TABATA AIR SQUAT REST 1 MIN TABATA PULL UP REST 1 MIN TABATA PUSH UP REST 1 MIN TABATA SIT UP ***TABATA IS 8 INTERVALS OF 20 SECONDS OF WORK, 10 SECONDS REST. ***TABATA SCORE IS THE LEAST NUMBER OF REPS IN ANY OF THE 8 INTERVALS.