WOD

FRIDAY 11.17.2017 WOD


Congrats and welcome to our November On Ramp grads!!

THANKSGIVING WEEK SCHEDULE
Wednesday 22nd – Normal schedule except No 7PM Class
Thursday 23rd, Thanksgiving Day – 9am and 10am ONLY
Friday 24th – 9am, 10am and 11am
Saturday 25th – Normal class schedule

“Why should you do Trap Bar Deadlifts?”

Last day of Phase 1. Monday starts Speed Strength (Olympic and Kipping Cycle)

PART 1:

Continue where you left off last week aiming to add 10 lbs to 20 lbs. Be sure you’re following the Tempo.

FITNESS

5 RNFT
A1. High Handle Trap Bar 5 Reps @ 3113
A2. Box Jump 5 Reps Step Down On Each Rep
90 Sec Rest

Use the Red Plyo Boxes if you’re nervous about hitting your shins + they are softer on the knees

SPORT

5 RNFT
A1. Deadlift 3 Reps @ 2112
A2. Box Jump 5 Reps Step Down On Each Rep 30″/24″
90 Sec Rest

PART 2:

FITNESS

With a Partner. Break up the work however you see fit. One person works at a time.

14 Min AMRAP

25 Cals Rowing
25 Hanging Knee Ups or AbMat Situps
25 Wall Balls
25 Full Swings or Russian Swings
25 Burpees No Jump

SPORT

OPEN WOD 14.4

With a Partner. Break up the work however you see fit. One person works at a time.

14 Min AMRAP

60 Cal Row
50 TTB
40 Wall Balls 20/14
30 Cleans 135/95 or 115/75
20 Ring Muscle Ups or Bar Muscle Ups or C2B Pullups

COACH LED COOL DOWN

THURSDAY 11.16.2017 WOD

PART 1:

3 RNFT
A1. 7 Single Arm Bench Press Right and Left
A2. 7 Single Arm DB Row Right and Left
A3. 14 Walking Lunges with Bumper Plate Overhead 45/25

PART 2:

Conditioning

1000 m Row
30 Burpee Box Jumps or Step Ups
500 m Row
15 Burpee Box Jumps or Step Ups

OR

Strength

With a Partner. “U Go I Go”

5 Rounds for time of:
5 Bench Press
5 Power Cleans

Rx 225/135 or 205/125, 185/115, 155/105

As always use spotters on the bench!

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 11.15.2017 WOD

 

PART 1

FITNESS/SPORT

Tabata Assault Bike
2 Min Rest
Tabata L-Sit or Moving Planks
2 Min Rest
Tabata 2 Arm Straight Leg Ring Rows
2 Min Rest
Tabata Handstand Hold or Alternating Side Planks
2 Min Rest
Tabata Row
2 Min Rest
Tabata DUs

COACH LED COOL DOWN

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“Don’t fear failure so much that you refuse to try new things. The saddest summary of life contains three descriptions: could have, might have, and should have.” - Louise E. Boone

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