TUESDAY 7.28.2015 KIDS WOD

WU: Agility ladder relay Skill: Box jumps WOD: 3 rounds: 5 box jumps, 10 sit-ups, 15 squats, sprint to cone and back Game: Waiter tag Cool down: Yoga...

MONDAY 7.27.2015 WOD

WARM UP 3 Rounds NFT 30 DUs 10 Box Jump Up + Step Down 10 Band Steps Left and Right HIP MOB – :90 each side PART 1: STRENGTH 20 MIN FITNESS Build up and find a challenging 5 Rep of the Day SPORT Find your 1RM Back Squat (use 3 spotters) PART 2: METCON FITNESS: 5...

SUNDAY 7.26.2015 WOD

WARM UP: Jog 1 Lap then… 3 Rounds of: 30 DUs / Jump Rope 20 sec 5 OHS with PVC or Empty Barbell 20 Bear Crawls (10 Fwd + 10 Back) PART 1: In 12 Min Build to a Challenging Overhead Squat of the Day off the Rack. May scale to Front Squat or Practice OHS MOB. PART...

SATURDAY 7.25.2015 WOD

Congrats to our July ONRAMP grads!! WARM UP Jog 2 Laps or Row 500m then… 2 Round of: 10 Light Wall Balls 5 to 10 Pushups 10 Dead Bugs Front Rack Position MOB Coaches’ Choice PART 1: STRENGTH FITNESS Practice technique and find 5 Rep “Heavy Thruster...

FRIDAY 7.24.2015 WOD

WARM UP: 6 Min AMRAP NFT 30 Sec – Jump Rope / DUs 5 to 10 – Pushups 20 Bear Crawls 5 to 10 – Ring Rows with Pause at top Hip MOB 2 Min Each Coaches’ Choice PART 1: STRENGTH A1. Back Squat recovery – 5×6 @40-50% A2. Dumbbell strict press 4×10 –...