FRIDAY 10.20.2017 WOD

REMINDER: THE GYM IS CLOSING AT 7PM TONIGHT FOR THE CHALLENGE WRAP-UP PARTY!

Today’s WOD is a Test not Training. All out effort today. Record your
score and keep it somewhere for future reference

WARM UP:

Row Bike or Jump Rope 2 Min

3 RNFT
Supine Single Leg Hamstring Raise – 5 Reps on R & L
3 Sets of: 1 Pushup + 1 Down Dog (scale to plank to downdog skipping the pushup)
4 Alternating DB Snatches with Light DB focusing on Technique

Hip MOB

PRIMER
3 Rounds AFAP
30 sec Row or Bike Hard
2 Burpees + Box Jump Up and Over OR Burpee + Jump onto Plate
2 Alternating DB Snatches of Weight to be use in WOD

Walk Rest / Lower Heart Rate and Get Ready for the WOD! This is a Test
Day not a Training Day get after it!

PART 1:

FITNESS

20 Min Time Cap

For time:
10 Hang Dumbbell Snatches
15 Burpee to Bumper Plate 45 lb
20 Hang Dumbbell Snatches
15 Burpee to Bumper Plate 45 lb
30 Hang Dumbbell Snatches
15 Burpee to Bumper Plate 45 lb
40 Hang Dumbbell Snatches
15 Burpee to Bumper Plate 45 lb
50 Hang Dumbbell Snatches
15 Burpee to Bumper Plate 45 lb

Rx:
DB 35/20 or 25/15

For Snatch the DB must be lowered below the knees. Reps do NOT have to
be alternating for example they can be 5 in a row on Right and 5 in a
row on Left as long as the reps are completed.

for Burpee to Bumper Plate – athlete must be facing the plate when
jumping and landing with both feet on the bumper. Stepping up onto the
bumper is also OK if athlete has any lower leg issues.

SPORT

OPEN WOD 17.1 – 20 Min Time Cap

IMPORTANT – BOTH heads of the DB must touch the ground on every rep

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx:
DB 50/35
Box 24″/20″

COACH LED COOL DOWN

THURSDAY 10.19.2017 WOD

Congrats and welcome to our October ONRAMP grads!

WARM UP:

2 Min Row, Bike or Jump Rope

In Teams of 3. Person on the Rower is the Timer. Other teammates will
work until the Rower is finished with the Rx work and then rotate.
Each team will work through 3 rounds.

3 Rounds of:
20/15 Cal Row
Light Wall Balls
Perfect Rep Burpee Pausing at Each Segment

Choose 1 Option:

CONDITIONING OPTION

Complete all 3 in any order. There are no breaks between movements
besides getting some water. These are not max effort, choose a pace
you can sustain continuously without stopping.

15 Min Jog
15 Min Bike
15 Min Row

OR

PART 1:

FITNESS/SPORT

3 RNFT

A1. Tempo “BAMBOO” Overhead Press 5 Reps @ 3113 (important to lower
for 3 and hold for 3 at the top)
A2. Bear Crawl 30 Steps
A3. 2 Hand Elevated Ring Row Hold* 10-20 Sec

*With both feet elevated on a box, perform a 2 hand ring row and hold
with rings touching chest. Forcefully squeeze your shoulder blades
together.

PART 2:

7 Rounds of:
90 sec Row or Bike @ 95%
35 DUs or 15 DUs or 50 Singles
2 Min Rest

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

WEDNESDAY 10.18.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

1 RNFT
10 Pass Thrus with Red Band
10 Pushup Plus
10 Pushups
10 Pull Aparts with Red Band
10 Sec Dead Hang from Pullup Bar
10 Sec Handstand Hold on Wall

PART 1

FITNESS

3 RNFT

A1. *Kneeling Single Arm DB Strict Press 7-10 Reps on Both Arms @ 2111
30 sec Rest
A2. 10 Slow Cuban Press with Light plates or Light DBs
30 sec Rest

*Right knee rests on the ground in lunge position, Right arm strict
press and switch sides

PART 2

FITNESS/SPORT

8 Rounds of:
0:30 Assault Bike for Cals
0:30 Rest

4 Min of Alternating Slow and Steady TGUs holding PVC only (no score)

8 Rounds of
0:30 Rowing for Cals
0:30 Rest

4 Min Active Recovery – Sit in the Bottom of your Squat*, stand up
when needed. Stay tight and active!

8 Rounds of
0:30 Burpee to Pullup Bar
0:30 Rest

4 Min of 10 sec Deadhang from pullup bar + 3 Slow Inchworms + 3
Spiderman on Each Side

*increase the ROM by placing a KB on the top of your thigh near your
knee, changing sides every minute.

COACH LED COOL DOWN

TUESDAY 10.17.2017 WOD

2 Min Bike, Row or Jump Rope

Walking Lunge Length of Gym
10 Beat Swings
Bear Crawl Length of Gym
3 Wall Walks

Thoracic MOB drill on Foam Roller

1 RNFT with PVC
10 Dislocates
10 Prisoner Walks Fwd and Rev
5 Tempo OHS @ 3333

Spiderman + Thoracic Rotations MOB

PART 1:

4 RNFT

A1. Tempo Overhead Squats 2 Reps @ 3333* Rx starting weight 95/65

A2. 3-5 Weighted Pullups OR 3 Negatives @ 3sec hold at top and 3sec
lower then jump back up and reset

*coaches will count off the tempo for OHS 3sec lower, 3sec hold at
bottom, 3sec up, 3sec hold at top

Tempo Overhead Squat Work. Start with an unloaded Barbell or PVC only
add weight if you are achieving full ROM. Do NOT concern yourself with
how much weight is on the bar, think of this drill as more of a
mobility drill. IF you have excellent OHS mobility adjust the load and
challenge yourself.

PART 2:

FITNESS

24 Minute Running Clock

0:00-3:00 Min AMRAP
9 Full Swings
6 Burpees

3:00-12:00 Min Clock
Jog 2 or 3 Laps + Walk 1 Lap. Time left over is rest.

12:00-15:00 Min AMRAP
9 Wall Balls
3-5 Pullups or 6-9 Ring Rows

15:00-24:00 Min
Jog 2 or 3 Laps + Walk 1 Lap. Time left over is rest.

SPORT

24 Minute Running Clock

0:00-3:00 Min AMRAP
15 UB OHS 95/65
15 UB C2B Pullups

3:00-12:00 Min Clock
Jog 3 Laps + Walk 1 Lap. Time left over is rest.

12:00-15:00 Min AMRAP
15 UB Thrusters 95/65
15 UB Pullups (chin over bar)

15:00-24:00 Min
Jog 3 Laps + Walk 1 Lap. Time left over is rest.

Aerobic work (jogging/walking) should be steady and will allow you to
recharge before hitting the 2nd AMRAP hard.

MONDAY 10.16.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

1 RNFT
10 Stationary Lunges on R & L
10 Pushup Plus
10 Air Squats
10 Pushups

1 RNFT
10 Total Alternating Jump Lunges
10 Pushup Plus
10 Jump Squats
10 Pushups

Spiderman MOB

PART 1:

FITNESS/SPORT

3 RNFT

A1. Front Foot Elevated Stationary Lunge 7 Reps @ 2111 on Right and
Left. Front foot is elevated on a 45lb Bumper Plate. Rear Leg should
aim to kiss the ground. Hold a Pair of Challenging DBs/KBs

30 sec Rest

A2. Ring Pushups 10-15 Reps @ 2211. Scale to Your best Regular Pushups
or Pushups on Rack Setup*

60 sec Rest

*set up barbell on rack at approximately Mid Thigh Position

SPORT – After completing Part 1 spend 5 Minutes to feel out and choose
Barbell load

PART 2:

FITNESS

P1 starts on the Rower/Bike, P2 starts with Lunges

5 Rounds of:
0:20 Alternating Jumping Lunges or Alternating Reverse Lunges BW Only
0:20 Moving Plank (forearms to hands)
0:20 Rest

5 Minutes of Rowing or Assault Bike @ 50%

5 Rounds of:
0:20 Jump Squats or Air Squats BW Only
0:20 Hollow Rocks
0:20 Rest

5 Minutes of Rowing or Assault Bike @ 50%

5 Rounds of:
0:20 Burpee with High Jump
0:20 Slow Shoulder Taps
0:20 Rest

5 Minutes of Rowing or Assault Bike @ 50%

SPORT

P1 starts on the Rower/Bike, P2 starts on the barbell

5 Min AMRAP of:
5 UB TnG Power Cleans 135/95
20 UB DU’s

5 Minutes of Rowing or Assault Bike

5 Min AMRAP of:
5 UB Shoulder to Overhead 135/95
5 UB TTB

5 Minutes of Rowing or Assault Bike @ 50%

5 Min AMRAP of:
5 UB TnG Power Clean + Shoulder to Overhead 135/95
20 UB TTB

5 Minutes of Rowing or Assault Bike @ 50%

COACH LED COOLDOWN

SUNDAY 10.15.2017 WOD

WARM-UP:

Bike, Jog, Jump Rope or Row 2 Minutes

PART I: MOVEMENT PRIMERS

Every 90″ on the Minute For 9 Minutes, Alternate Between:

5 – 7 Single Leg Weighted Reaches w/Light Dumbbell or Metal Plate
3 – 4 Barbell Good Mornings @ 310X1
3 Lateral Box Step-ups Per Leg With Slow Eccentric

Every Minute on the Minute For 6 Minutes, Alternate Between

5 – 7 Weighted Sit-ups
3 – 4 Half-Get-Ups Per Arm
3 – 4 Windmills Per Arm

PART II: TURKISH GET UP CHALLENGE

5 Minute AMRAP 70/53, 53/35

PART III: CONDITIONING

FITNESS

15 Minute AMRAP

10 Pull-ups
25/15 Calories Assualt Bike
50 Thrusters 45/25
200m Run
10 Pull-ups

SPORT

15 Minute AMRAP

25 Pull-ups
50 Calorie Row
100 Overhead Squats 45/35
400m Run
25 Pull-Ups

PART IV: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

Burgener Warmup with an empty barbell or very little weight.

PART I: 6 Minutes to Build to a Heavy:

3 RM and 2 RM High Hang Muscle Clean

PART II: 8 Minutes to Build to a Heavy:

Split Jerk w/10″ Rack Hold, 3 Second Jerk Hold, 10″ Rack Hold

PART III: Every Minute On The Minute For 6 Minutes

1 Segmented Cleanl +
1 Split Jerk w/ 3″ Pause in Receiving Position

PART IV: Every 90″ For 6 Minutes

1 Clean Lift-off +
1 Full Clean +
1 Split Jerk w/ 3″ Overhead Support

*All from floor.

PART V: Every 90″ For 6 Minutes

1.1 Clean & Jerk

*Drop, Reset and Count to 10 Between Reps

SATURDAY 10.14.2017 WOD


Row Bike or Jump Rope 2 Min

1 RNFT
20 Pull Aparts with Red Band
10 Beat Swings
10 Pushup Plus
10 Pushups
10 Deadbugs

2-3 RNFT – With a Pair of Light DBs or an Empty Barbell (based on if you’re doing FT/SP)
5 RDLs
5 Hang Power Cleans
5 Front Squats
5 Push Press
Mobility Drill

PART 1:

FITNESS

With a Partner. P1 completes an entire round. P2 completes an entire round.

WOD 1A.
15 Min AMRAP
10/8 Cals Assault Bike
15 DB/KB Push Press 35/20 or 25/15

This will be pretty close to a 1:1 Work – Rest today. You will each be working for approximately 6-8 minutes but approach this workout as if you had to work for 12-15 minutes. Each round should ideally be about the same time to complete. Keep an eye on the clock and make a mental note how long it takes you to complete each round.

Partners adjust the weight/reps so you are finishing in about the same time each round.

10 Min Active Rest (walk, stretch, roll, stay warm)

WOD 1B.

This portion is solo. If Paced correctly your third round should only be slightly off your first round. Pace it as if you had to do 4-5 Rounds.

3 Rounds for time:
Run 1 Lap
20 Burpees to Pullup Bar

Scale burpees to 10 or 15 reps

10 Min Active Cool Down – Walk, Row or Spin

SPORT:

Go hard in both pieces but not 110%, this is training leave a little in the gastank aiming for 85% effort. You should finish each piece breathing heavy and fatigued but if you had to you would be able to go for another minute or so. There is a large recovery time (relatively) between where you should be able to adequately recover to repeat another 85% effort.

You shouldn’t be laying on the ground afterwards get up and immediately move.

For time:

15-12-9-6
Power Cleans 135/95 or 115/75
Bar Facing Burpee

15 Min Active Rest Use a Stop Watch or Your Phone (walk, stretch, start feeling out the OH weight and box jumps)

For time:

15-12-9-6
Shoulder to OH 135/95 or 115/75
Box Jump Up and Step Down 24/20 (avoid rebounding for safety reasons – no step ups today)

10 Min Easy Spin, Row or Walk (this isn’t optional it’s part of the recovery process)

OPTIONAL PART 2:

3 Rounds of
0:40 of Side Plank on Right Side
0:20 Rest
0:40 of Side Plank on Left Side
0:20 Rest

SATURDAY 10.14.2017 STRONGMAN

7:00 am advanced level

Warmup: 1 RNFT
Bicep openers
External oblique opener

Part 1: 5 min emom of barbell rows 5 reps and dips 5 reps. You will do all 10 reps on the min

Part 2: 3 sets to build to 150 ft farmer carry max load with no dropping

Part 3: db bench press with a weight that you can get 10 – 12 reps + straight into max reps pushups + straight into arm over arm rope pull 100 feet
(You will do 3 sets with 90 seconds rest between sets)

FRIDAY 10.13.2017 WOD

Today’s WOD is a Test not Training. All out effort today!

WARM UP:

Row Bike or Jump Rope 2 Min

With an empty barbell and a moderate KB complete:

5 Min AMRAP of:
5 RDLs
5 Hang Power Cleans
5 Air Squats
5 Full Swings

5 Minutes to Warm Up for Power Clean Test.

PART 1:

It’s VERY IMPORTANT that you retest the same way you initially did this WOD. For example if you used a 10 lb Wall Ball or a 44 lb Kettlebell make sure you use the same weight again.

CHALLENGE TEST WOD: Record Each Score Separately

All athletes whether they are in the Challenge will perform this WOD with a judge similar to the way we do the Open.

TEST 1A: (6 Min)
In 6 Minutes Establish a 1RM Hang or Power Clean (NOT squat cleans must be above parallel)

2 Min Rest

TEST 1B. (8 Min)

2 Rounds for Max Reps of:
1 Min Row for Cals
1 Min Wall Balls 20/14 or 14/10 to 10″/9″
1 Min Full Kettlebell Swings 53/35 or 44/30 or 35/25
1 Min Rest

Partner 1 will complete the entire workout while Partner 2 counts reps out loud and records all reps. Partners will then switch roles.

Rules:
Cleans. Athlete is responsible for loading their own weights and telling judge what weight is on the bar
Rowing. The Monitor must be reset between each round.
Wall Balls. The ball must touch the line on each rep and full depth for each squat.
Swings. KB must be completed fully overhead showing the ears in profile.

IMPORTANT – Athletes in the 30 Day Challenge MUST RE RECORD their new score in your Challenge booklet.

PART 2:

OPTIONAL CORE CASH OUT
3 RNFT
10 Deadbugs Holding Bumper Plate Over Chest with Arms Extended
20 Moving Planks
20 Bear Crawls
1 Min Rest

THURSDAY 10.12.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

Shoulder Opener

1 RNFT – Mini Bands on Wrists
15 External Rotations Palms Up
15 Standing Bench Press
15 Standing Overhead Press

Choose 1 Option:

CONDITIONING OPTION

Run for 35 Min – Every 2 Laps Come back inside and perform 15 Burpee No Jump. Score is completed laps

If it’s raining outside you may opt to Row for 35 Min – Every 500 m stop and perform 15 Burpee no Jump. Score is total meters completed.

OR

PART 1:

FITNESS/SPORT

This exercise is designed to help build stability throughout your shoulder. Be conservative at first you’ll be surprised how difficult this will feel for some of you. You will feel like a spaz at first but most will quickly adapt by the 2nd or 3rd set.

CLEAN GRIP “BAMBOO” Bar Bench Press with 2 Partners.

Warm Up:
2 Sets of 20 with an empty bar 45/15

Add a pair of light KBs or light change plates 5’s or 10’s to each side attached with a PURPLE band.

Work Sets
5 Sets of 10 Reps. Add additional weight on the bar OR heavier KBs each set as you build up

It’s important to have 3 people per bench for the proper amount of rest today!

PART 2:

Keep your shoulders square, you’re going to feel this in your obliques/abs as you fight to keep your torso from rotating

Using a single Kettlebell complete:

3 RNFT
5 Floor Press on R & L
5 Bent Over Rows on R & L
5 Suitcase Deadlifts on R & L
Walk across gym – Single Arm Farmer Carry on R, Walk back on L

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

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