Month: March 2016

FRIDAY 4.1.2016 WOD

WARM UP: 3 Min – Row, Bike, Jump 3 RNFT 10 Walking Lunges 10 Light Wall Balls 3 Strict Burpees YTW with light plates PART 1: 5 Min Slow and Steady Alternating TGUs PART 2: SPORT: 16 Min Time Cap 2015 Regional Event 6 5 Rounds 25 Cals Rowing 16 C2B Pullups 9 Deficit HSPU* …
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THURSDAY 3.31.2016 WOD

WARM UP: Track and Ladder Drills 35 Min AMRAP NFT 10 OH Walking Lunges with Sand Bag 75 or 50 or Med Ball 30 or 20 10 Strict Knee Ups or Straight Leg Raise :30 Max Effort Assault Bike :30 sec Hollow Rocks 10 Elevated Ring Rows 10 Total Alternating Renegade Rows :60 Max Effort …
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WEDNESDAY 3.30.2016 WOD

Article: Active Recovery vs Rest Day WARM UP: 3 RNFT 5 R & 5 L Single Leg RDL with PVC 5 Pass Thrus 10 OHS 10 Jumping Jacks 1 Thoracic MOB 1 Hip MOB Snatch Barbell Prep PART 1: 16 MIN CLOCK (8 Attempts) – EVERY 2 MINUTES COMPLETE: TECHNIQUE: 1 Hang Snatch + 1 …
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TUESDAY 3.29.2016 WOD

WARM UP: 3 RNFT: 20 DUs 5 Pushup Plus 5 Slow Pushups 10 Band Pull Aparts 10 Beat Swings PART 1: BENCH PRESS (% are based off 1RM Bench Press) Warm Up 8 @ 40% 6 @ 50% 4 @ 60% Work Sets 6 @ 70% 1 @ 90% 6 @ 73% 1 @ 93% …
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MONDAY 3.28.2016 WOD

Congrats and welcome to our March ONRAMP class! WARM UP: 3 RNFT 10 Cal Row 10 Glute Walks R & L 5 Squats with Bands above knees 10 Bear Crawls 1 Thoracic MOB Drill 1 Hip MOB Drill PART 1: FRONT SQUAT 6 & 1 and Strict Pullups Week 1 Day 1 Warm Up 6 …
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