WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 10 X 2 of: Power Clean 135# x 10 @ 2 MetCon: AMRAP in 8 Minutes Of: 7 Front Squats @ 135# 14 KB…
Mario Brown and Frank Kern discuss how important it is to create Goodwill in the market place and how you can implement their strategies in your business.
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 4, 3, 3, 2, 1x Of: Incline Bench Press 155# 165# 175# 185# 205# MetCon: AMRAP in 7 Minutes Of: 7 Pull-Ups…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 2, 2, 3, 1, 1x Of: Deadlifts 225# 245# 275# 300# 310# MetCon: Max Rounds in 21 Minutes Of: 11x Pull-Ups 11x…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds 15, 9, 6 For Time Of: 65# Overhead Squats Pull-Ups 95# Split-Jerk Knees To Elbows 95# Hang Cleans GHD Situps Today’s WOD – Ahh,…
WOD Type: “Strength & Morning Run” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Warm-Up – Incline Bench @ 95# 3 X 5 Bench Press 7 @ 2 185# 205# 215# 225# 230# 235# 240#…
WOD Type: “Strength & Morning Run” Morning Event: Run 2.1 Miles WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Postion Cleans & Jerk: 60%, 65%, 70% X 3 Clean Pull: 95% @ 3X2, 100% @…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch: 60% X 2, 70% X 2, 80% X 2, Heavy Single Clean and Jerk: 60% X 2 + 1, 70% X 2 +…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Power Snatch: 70% 3 @ 5 Snatch High Pull: 70% 3 @ 5 Snatch Push Press + Overhead Press: 5 + 1 @ 5…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3 Position Cleans and Jerk: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Clean Pull: 90% (sn)…