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Congrats to the February 2015 On Ramp Class! Missing a few faces on graduation day but we’ll see you in class!

CLASS WARM UP:

1. YTW Band drills + 5-10 Pushups on Toes No Knee Pushups
2. Hip/GLute Prep
3. Coaches Choice

PART 1: 15-17 MIN

1A. Back Squat – In the time allowed Build to “Heavy of the Day” 5 Rep

1B. Strict HSPU – In between Sets perform 5 Sets of 5-10 HSPU or 1-3 Wall Walks

PART 2: 20 MIN EMOM

1 – : 30 sec Sprint on Rower or AirDyne
2 – : 30-50 sec Plank
3 – : 30 sec Double KB Thruster
4 – : 30-50 sec DU Practice or if you can make 50 UB stop

or

OLYMPIC WOD

Hang Squat Snatch Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 4 Reps @ 70%

Hang Squat Clean Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%