SATURDAY 7.29.2017 STRONGMAN

7:00 advanced level

Warmup: 1RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
Oblique opener :60 sec
Hinge :60 sec

Part 1: build to 3 rep max sumo deadlift
*create as much external torque as possible on these. Once the weight gets to heavy to maintain external torque, you will put the plates on 3 inches so you can go heavy while still maintaining external torque.

Part 2: 2 sets until failure with 3 min rest between sets.
-Conventional deadlift (look to get somewhere around 15 reps while creating internal torque on these)
– wall balls until failure to a 10 inch target
*these sets should make you need every bit of 3 min rest in between

Part 3: 5 min emom
-5 weighted ab wheel rollouts
-5 rear delt raises
*you will complete all 10 reps on the min

Finisher/cool down ish
400 m heavy sandbag carry

SATURDAY 7.29.2017 WOD

GROUP 1 – Row 2 Minutes

GROUP 2 – 2 Min AMRAP of: 5 Kipping Pullups or Beat Swings, 10 Pushup
Plus + 10 Pushups, 10 Walking Lunges

Switch

All Together Spiderman MOB

PART 1:

With a Moderate to Light KB complete 2 Rounds of:

On Right Side
5 Cleans
5 Squats
5 Push Press
1 Inchworm

Repeat on Left Side

PART 2:

FITNESS

In Teams of 3.

30 Min AMRAP
12 Walking Lunges Hold KB in Goblet Position 53/35 or 44/30 or 35/25
6 KB Clean and Jerks (3R then 3L) 53/35 or 44/30 or 35/25
6 Burpees
Row 200 m / 150 m

This WOD is done relay style, Partner 2 can start once Partner 1 starts the Row.

SPORT

In Teams of 3.

30 Min AMRAP
10 TTB
10 Alternating DB Snatches 50/35
30 DUs
Row 250 m / 200 m

This WOD is done relay style, Partner 1 completes the TTB, Snatches
and DUs – Partner 2 can start on the TTB once Partner 1 starts the
row.

FRIDAY 7.28.2017 WOD


Congrats and welcome to our July ONRAMP grads!

WARM UP:

2 Min Row Bike or Jump Rope

2 RNFT
10 Glute Walks R & L
5 Air Squats
10 Pushup Plus
5-10 Pushups

Foam Roll or Barbell MOB Glutes and IT

1 RNFT
5 RDLS
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Thrusters

Thoracic and Spiderman MOB

PART 1:

FITNESS

10 Min EMOM

Min 1: 1 Power Clean + 2 Thrusters + 2 Front Squats (keep it light and
practice proper technique!)

Min 2: 30-40 DUs or Jump Rope Practice for 0:40 sec

SPORT

10 Min EMOM

Min 1: 1 Squat Clean to Thruster + 1 Thrusters + 2 Front Squats

Min 2: 40-60 DUs

PART 2:

FITNESS

4 Rounds:
9 Pullups* or 12 Ring Rows
12 Wall Balls 20/14
15 Burpees

*if you are capable of doing some unassisted pullups today is the day
to try them in a WOD! Try scaling the Pullups to 7 or 5 per round if 9
is too many for you complete them all unassisted.

SPORT

Maximum intensity today treat it like an Open Workout!

“FRANTIC” – CFNE
4 Rounds:
21/18 Cals Assault Bike
18 Thrusters 65/45*
15 Pullups

*let’s do our best not to destroy all of the 10 lb bumpers today
please use 15 lb bars + 25’s when possible. Ladies use empty 45 lb
bars.

or

STRENGTH OPTION – CYCLE 3 WEEK 3

Back Squat or Front Squat

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

WEEK 3
SET 1 – 2 x 75%
SET 2 – 1 x 85%
SET 3 – 1 x 95%
SET 4 – 1 x 105% Go for a new PR! Be sure to have 1 to 3 Spotters

If everything is feeling good take another 1 to 2 Attempts MAX and be
sure to record your new number.

Accessory Work

1. Single Leg Box Squat: 3 Sets of 5 reps each leg (hold KB)
2. Lateral Lunge: 3 Sets of 8 Reps each side (hold KB)
3. Pushup Plank Hold on Rings: 3 Sets of 0:30 sec

THURSDAY 7.27.2017 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

WARM UP:

Row 1K at conversational pace

2 RNFT using a Red Band
10 Dislocates
10 Pull Aparts
10 Palms Up
10 Pushup Plus
10 Pushups

PART 1:

Use 3 Warm Up Sets on the Bench building to your weight you will use
for the WOD.

Partner up ideally based on the same weight on the bench or approximate.

For Time:
60-40-20
Cals Row
Clean Grip Bench Press Rx 185/115 Scale to 155/105, 135/95, 115/75

P1 completes 30 Cals, P2 Completes 30 Cals.

Then…

For the Bench break up the work however you want to complete 60 reps
taking turns spotting each other. It’s OK if you and your partner use
different weights, just change them in and out on the same bar.

P1 completes 20 Cals, P2 completes 20 Cals….

PART 2:

3 Rounds NFT but minimal rest

20 Total Russian Twists using Light Med Ball
20 Moving Side Plank Right
20 Total Alternating Shoulder Taps in Pushup Position
20 Moving Side Plank Left

Rest 0:30 between each movement

or

STRENGTH OPTION – CYCLE 3 WEEK 3

Bench Press

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

WEEK 3
SET 1 – 2 x 75%
SET 2 – 1 x 85%
SET 3 – 1 x 95%
SET 4 – 1 x 105% Go for a new PR! Be sure to have 1 to 3 spotters

If everything is feeling good take another 1 to 2 Attempts MAX and be
sure to record your new number.

Accessory Work

A1. DB Floor Press: 3 Sets of 10 Reps
A2. Strict Pullups: 3 Sets of 3-5 Weighted Immediately to Max Bodyweight
B1. Side Plank: 3 Sets of 0:45 each side

WEDNESDAY 7.26.2017 WOD

UPDATE – We are currently re arranging the training floor to make more efficient use of the space. In addition we purchased some new storage equipment and are moving the front desk closer to the entrance. The work should be done by Monday but in the meantime please excuse the mess!

WARM UP:

2 Min Row Bike or Jump Rope

2 RNFT
10 Lateral Band Walks R & L
5 Pause Goblet Squats
10 Russian Swings
10 Glute Bridges

PART 1:

3 People per rack for Spotting and Enough Rest. Perform 3 Warm Up Sets
of 3-5 Reps before counting your first work set.

FITNESS

Back Squats
5 Sets of 8-12 Reps.
Build up in weight across sets. Concern yourself less about the weight
on the bar and focus more on the proper technique and depth.

SPORT

Back Squats.
Build up or use the same weight for all sets. Aim for around 80%-90%
5 Sets of 3-5 Reps

PART 2:

FITNESS:

2 Options – Choose One for Today

15 Min AMRAP (solo)

20 Walking Lunges
20 Cals Rowing
20 Single Arm DB Push Press Rx is 50/35 (10 R & 10 L)
10 TTB or Kipping Knee Ups or Hollow Rocks

or

3 RNFT:
10 Strict Dips or 15 Close Grip Pushups
10 Straight Leg 2 Hand Ring Rows
10 Strict Barbell Press off the Rack
10 Single Arm KB Rows (each arm)

Rest as needed between movements

SPORT:

In Teams of 2. P1 completes an entire round AFAP, then P2 completes an
entire round…Score is Total Combined Rounds + Reps.

15 Min AMRAP
9/6 Cals Assault Bike
7 Power Snatches 75/55
6 Burpees

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