SUNDAY 6.25.2017 WOD

RUNNING PREP & WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes

Hinshaw Track Drills & Ankle Calve Mobility

*Warm-Up Finishes with 3 Banded Sprints up Hill with a Partner

PART I: CONDITIONING

FITNESS:

Keep Up With the Coach and Clock:

Minutes 0 – 5: 600M to 800M Run For Time (3 – 4 Laps), Rest Remainder Time

Minutes 5 – 7: 1/2 Tabata Push-Ups, Push-Ups to a Bar or Box (Maintain Hollow Body)

Minutes 7 – 12: 600M to 800M Run For Time (3 – 4 Laps), Rest Remainder of Time

Minutes 12 – 16: Full Tabata Air Squats

Minutes 16 – 21: 600M to 800M Run For Time (3 – 4 Laps), Rest Remainder of Time

Minutes 21 – 25: Full Tabata Ab-Matt Sit-ups

*May Substitute 1.0 to 1.5 Miles on Assault Bike

SPORT:

Keep Up With the Coach and Clock:

Minutes 0 – 5: 800M Run For Time (4 Laps), Rest Remainder Time

Minutes 5 – 7: 1/2 Tabata Gymnastics Push-Ups
*Maintain Top of Push-Up during Rest Intervals

Minutes 7 – 12: 800M Run For Time (4 Laps), Rest Remainder of Time

Minutes 12 – 16: Full Tabata Air Squats w/ Plate 45/25
*Use Oly Plates or Rubber 25’s. May Hold on Front or Back of Body. Hold Plates for all 4 Minutes.

Minutes 16 – 21: 800M Run For Time (4 Laps), Rest Remainder of Time

Minutes 21 – 25: Full Tabata V-Ups or Knee Tucks

PART III STRETCH

or

OLYMPIC WOD

WARM-UP/MOBILITY:


Body Weight Warm-Up

PART 1: Pulling Technique

With an empty barbell or very little weight.
Burgener Warmup

PART 2: 10 Minute Clock

Build to a Challenging 5 Rep Muscle Snatch

Drop 10% Complete 1 More Sets

PART 3A: Every Minute on the Minute For Six Minutes

1 Snatch Deadlift (w/Slow (5″) Eccentric) +
1 Snatch Pull (Drop the Bar) +

1 Full Segmented Snatch (Pause at Knees)

PART 3B: Every Minute on the Minute For Six Minutes

1 Snatch Deadlift to Power Position
1 Hang Snatch (w/Slow 4″ Eccentric to Knees)
*Do not let the bar slide touch the thighs during the eccentric

1 Full Snatch

PART 4: Every Minute For 10 Minutes


1 Full Snatch

SATURDAY 6.24.2017 STRONGMAN

7:00 am advanced

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
Jeffersons

Part 1: 8 min emom
Max effort jump and sandbag toss. You can jump onto something or can jump for distance 5 x then straight into 5 x sandbag toss up in the air as high as possible.

Part 2: 2 sets with rest between of bench press and cricket for max distance.
Find your 6 rep max close grip bench press then do 6 reps close grip bench press, then 6 reps regular grip bench press, then 6 reps wide grip bench press, then you will go right to the floor and do max distance of the cricket.

Part 3: 7 min clock of 1 arm rows x 5 reps on each arm switching arms every :30 sec for 7 min

11:15 am open level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
Jeffersons

Part 1: 2 sets for max reps of wide grip strict pull-ups with 10-12 ab wheel rollouts in between sets.

Part 2: 4 sets of sumo deadlift x 2 reps @ 70 % of 1 rep max deadlift with 3 sec hold at top squeezing glutes as much as possible

Part 3: 5 sets
100 ft farmer carry
100 ft sled push
Rest 2 min between sets

SATURDAY 6.24.2017 WOD

2 Min Row Bike or Jump Rope

Track Warm Up Drills

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks

2 RNFT
10 Pushups
10 Air Squats
10 Beat Swings

Thoracic and Spiderman MOB

PART 1:

With a Partner. P1 will complete the entire sequence while P2 rests.
Each Partner will complete 5 Rounds individually.

5 Double KB Front Squat or Double KB Overhead Squat

Walk Length of Gym with KBs in Front Rack or OHS

5 Double KB Front Squat or Double KB Overhead Squat

Rx is 53/35

PART 2:

FITNESS

12 Min Running Clock:
1 Min of Burpee No Jump
1 Min of Full Swings
2 Min of Burpee No Jump
2 Min of Full Swings
3 Min of Burpee No Jump
3 Min of Full Swings

SPORT

12 Min Running Clock:
1 Min of DUs
1 Min of Alternating DB Snatches 50/35
2 Min of DUs
2 Min of Alternating DB Snatches 50/35
3 Min of DUs
3 Min of Alternating DB Snatches 50/35

OPTIONAL CASH OUT:
3 Rounds of
0:30 of Anchored AbMat Situps
0:30 of Moving Planks
0:30 Rest

for anchored situps use a pair of heavy DBs ideally 35lb +

FRIDAY 6.23.2017 WOD


Congrats to our June ONRAMP Grads! Can’t wait to see you all in class.
(No coaches were hurt in the taking of this photo)

SUMMER PARTNER COMP UPDATE

There will be 4 WODs expect the first WOD to kick off at 9:00 am. If you’re interested in volunteering we can use any help please put your name on the sheet at the whiteboard.

If you aren’t sure about which division to sign up for:

Rx teams at least one teammate must be able to do a moderate amount Bar Muscle Ups
Both teammates must be able to do Double Unders and Overhead Squat a moderate weight Dumbbell/Kettlebell

For Scaled – at least one teammate on the male team must be able to do a moderate amount of unassisted pullups. Female teams will have ring rows.

WARM UP:

2 Min Row Bike or Jump Rope

5 Inchworms + 5 Walking Spidermans Each Side

1 RNFT
5 Snatch Grip RDLs
5 Below Knee High Pulls
5 Muscle Snatches
5 Behind the Neck Presses
5 OHS
10 Hamstring Curls on Sliders

Barbell Ankle MOB Ankle MOB

1 RNFT
3 High Hang Squat Snatches
3 Mid Thigh
3 Below Knee
10 Hamstring Curls on Sliders

Repeat Barbell Ankle MOB Ankle MOB 

PART 1:

Every 0:90 sec for 5 Sets complete the following complex. Go as heavy
as possible adding weight each round.

Newer athletes focus less on load and more on full range of motion in the OHS.

FITNESS/SPORT:

1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

PART 2:

FITNESS

20 Min AMRAP
5 Pullups
10 Pushups
15 Alternating Reverse Lunges Bodyweight
3 Hang Squat Snatch @ where you left off from PART 1

OR

20 Min AMRAP
5 Handstand Pushups (kipping allowed)
10 Alternating Single Leg Squats
15 Pullups
1 Squat Snatch 205/135 or 185/115 or 165/105

or

STRENGTH OPTION – CYCLE 2 WEEK 2

Back Squat or Front Squat

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

Accessory Work

1. Glute Ham Raises: 3 Sets of 10 reps
2. Lateral Lunge: 3 Sets of 8 Reps each side
3. Plank Hold on Elbows: 3 Sets of 0:60 sec

THURSDAY 6.22.2017 WOD

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

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

or

Class WOD

WARM UP:

2 RNFT
10 External Rotations with Mini Bands on Wrists
10 Pushup Plus
10 Pushups
10 Beat Swings

Perform 3-5 Warm Up sets of Bench Press building up to the weight used in PART 1

PART 1:

“LYNNE”

5 Rounds for Max Reps of:
Bench Press 1.0 x Bodyweight or 0.75 x or 0.5 x
Strict Pullups or Purple or Green Band or Stiff Leg 2 Handed Ring Rows

Get a Partner. P1 will perform a set of Max Bench Press while P2
Spots. Then P1 will immediately perform a set of Max Strict Pullups
(no kipping, each rep must rest at the bottom for a 1 count). Then P2
will do their first bench set.

Keep things moving, this WOD takes time to finish. You are only
allowed to rest while your Partner works. Record each set of reps and
list the Total Combined Number of reps on the whiteboard.

or

STRENGTH OPTION – CYCLE 2 WEEK 2

Bench Press

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

Accessory Work

1. Incline DB Press: 3 Sets of 12 Reps
2. Strict Pullups: 3 Sets of 10 Reps
3. Side Plank: 3 Sets of 0:30 each side

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