Month: June 2016

FRIDAY 7.1.2016 WOD

Saturday 2nd – No Open Gym Monday 4th of July – 9:00 am & 10:00 am Class Only WARM UP: Jog 1 Lap 2 RNFT 10 Hollow Rocks 10 Light Wall Balls Jog to hill – sprint up hill – walk jog back in Thoracic and Shoulder MOB PART 1: PRIMER A primer is meant …
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THURSDAY 6.30.2016 WOD

Saturday 2nd – No Open Gym Monday 4th of July – 9:00 am & 10:00 am Class Only WARM UP: Base Track Drill and Dynamic Stretches Shoulder Y-T-W with Light Plates PART 1A: 15 Min AMRAP NFT :20 sec Assault Bike Sprints – Immediately to 10 Jumping Lunges or Jumping Squats 10 Total Alternating Lateral …
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WEDNESDAY 6.29.2016 WOD

Saturday 2nd – No Open Gym Monday 4th of July – 9:00 am & 10:00 am Class Only WARM UP: 2 Min Row Bike or Jump Rope or Jog 1 Lap 3 RNFT 5 Goblet Squats 5 Russian Swings 10 R & 10 L Glute Walks 1 Thoracic and ankle MOB PART 1: 10 Min …
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TUESDAY 6.28.2016 WOD

WARM UP: Jog 1 Lap 2 RNFT 5 Air Squats 5 Pushup Plus 5 Pushups 10 Dead Bugs 10 Beat Swings 1 Thoracic MOB and 1 Front Rack MOB Barbell Warm Up: 2 RNFT 3 Muscle Cleans – aim to keep a full hand on bar and warm up rack position 3 Front Squats 3 …
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MONDAY 6.27.2016 WOD

Congrats and welcome to our June ONRAMP grads! WARM UP: Jog 1 Lap 2 RNFT 5 Air Squats with 2 Sec Pause 10 T-Pushups 10 Glute Bridges 1 TGU R & L with No Weight PART 1: 12 Min AMRAP NFT 6R & 6L Weighted Step Ups – Hold Pair of DB/KB (Majority of athletes …
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