• Tuesday January 20, 2015

    TUESDAY WARM UP: X 3 200 M ROW 5 SNATCH GRIP RDL 5 SNATCH PULLS 5 HANG POWER SNATCHES 5 OHS 5 STRICT PULL UPS PLYO: 4 RDS 4 MANUAL HAMSTRING RESISTANCE WITH DYNAMIC PUSH UP 5 CONSECUTIVE BROAD JUMPS 60′ DB WALKING LUNGES WOD: FOR TIME 20 BURPEES 40 THRUSTERS 75/55 20 BURPEES REST

  • Monday January 19, 2015

    MONDAY WARM UP: X 3 10 HAND ONLY INCH WORMS 10 PUSH UPS 10 SCORPIONS 20 BANDED REVERSE HYPERS STRENGTH/WOD: 5 RDS 4 BACK SQUATS @ 80% 3 RM FROM PREVIOUS MONDAY 60′ YOKE CARRY ***EACH ROUND OF THE YOKE CARRY SHOULD BE INCREASING IN LOAD ***RECORD HEAVIEST YOKE CARRY THEN, FOR TIME: ROW 2000

  • Friday Jan. 16, 2015

    FRIDAY WARM UP: x 3 10 HAND ONLY INCH WORMS 10 PILLAR TO PLANK PRESS UPS 1 WALL WALK + :20 SEC HOLD 5 STRICT PULL UPS STRENGTH: FRONT SQUATS 3 X 5 @ 80% 3 RM WOD: FOR TIME ROW 1000 M 15 TOES TO BAR 40 BURPEES 20 TOES TO BAR 30 BURPEES

  • Thursday Jan. 15, 2015

    THURSDAY WARM UP: 5-7 MIN TRAINERS CHOICE WARM UP THEN 21 AIR SQUATS 15 BURPEES 9 PUSH UPS PLYO: 3 RDS 20 LATERAL SKIER HOPS 20 EMPTY BAR SQUATS :30 SEC GOBLET SQUAT STATIC HOLD WOD: 5 RDS 200 M ROW 12 RUSSIAN KB SWINGS 71/53 9 KNEES TO ELBOW 6 BOX JUMPS vzlomster.netраскрутка сайта