• Wednesday December 31, 2014

    Gym Hours: 8 a.m., 9 a.m. & 10 a.m. WEDNESDAY WARM UP: X 2 12 SCAP DEPRESSIONS 12 STRICT PULL UPS 12 EB STRICT PRESS 12 RT/ 12 LT LATERAL BANDED FRONT SHOULDER RAISE STRENGTH: PUSH PRESS 4, 4, 4, 4 WOD: 3 RDS 20 RUSSIAN KB SWINGS 71/53 14 BOX JUMPS 20 HANG POWER

  • Tuesday December 30, 2014

    TUESDAY WARM UP: X 3 50 SINGLE UNDERS/30 DOUBLE UNDERS/25 DOUBLE UNDER ATTEMPTS 10 YRDS HIGH KNEE LUNGE WITH TWIST 5 HAND ONLY INCH WORMS WITH VERTICAL JUMP PLYO: 3 RDS 15 RT/15LT DYNAMIC STEP UPS 20 YRD DB WALKING LUNGES 3 RDS 4 NEGATIVE GHR 20 LATERAL SKIER HOPS 5 YRDS BROAD JUMPS WOD:

  • Monday December 29, 2014

    MONDAY WARM UP: X 3 5RT/5LT SEESAW WALK TO VERTICAL JUMP 5 INCH WORMS WITH THE PUSH UP 5 STRICT PULL UPS 20 IPSILATERIAL DEAD BUG STRENGTH: PAUSE BACK SQUAT (3 SEC HOLD) 7, 7, 7, 7 WOD: WINTERTIME HELEN 75 DOUBLE UNDERS 21 KB SWINGS 53/35 12 PULL UPS download angry racer freeраскрутить сайт

  • FRIDAY DECEMEBER 26, 2014

    FRIDAY WARM UP: X3 5 REPS EACH 5 RDL 5 FRONT SQUATS 5 PRESS 5 RT/5LT LUNGES STRENGTH: FRONT SQUATS 3 X 8 @ 65% 3 RM WOD: 7 RDS 7 POWER CLEANS 115/75 7 PUSH PRESS 7 TOES TO BARworldofwarplanescheats.ruэффективное продвижение услуг