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)…
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-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Snatch Pull: 90% (sn) @ 3 X…
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: Snatch @ 60%, 65% X 2, 70% X 2, 80% X 2, Heavy Single Clean & Jerk @ 60% X 2 +…
Some say that innovation is dead and that the world has changed, but one look at huge ideas like Twitter and Facebook pretty much squashes that rumor. If you think you have the next big idea or even if you want to start a basic, small business online, here are some of the best internet…
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-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Snatch Pull: 90% (sn) X 3 X…
WOD Type: “Strength & MetCon” 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 Sets @ 5 Reps OF… Power Cleans – 70% –> 135# Power Jerks – 60% –> 120# Overhead Squats…
What’s happening today? Gary here… Have you had a chance to check out any of my weekly hangouts? It’s pretty damn cool! http://hangout.garymarsh.net/hangout-discussing-lead-capture-pages/ Look, if you are looking for free information that will help you build your business, then you need to check out my hangouts! I do a lot of them and have guest…
WOD Type: “Strength & MetCon” 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: Close Grip Bench Press – 5 Sets @ 5 Reps Warmup 1 set of 10 @ 135# 155#, 165#, 175#,…
WOD Type: “MetCon” 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: MetCon: Max Rounds in 30 Minutes of… 5x Deadlifts @ 205# 13x Pushups 9x Box Jumps @ 24″ Total Rounds: 11 rounds +…
WOD Type: “MetCon” 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: MetCon: 6 Rounds of… 3 Overhead Press @ 135# 6x Chest to Bar Pull Ups 9x Push-up Dumbbell Lifts @ 15# Total Reps:…