SUNDAY 9.26.2015 WOD

WARMUP: Row 200/150 10 Box Jumps or Step-ups 5 Renegade Rows MOBILITY: Glutes & T-Spine CONDITIONING: 20 Minute EMOM FITNESS: Odd: 8 Air Squats + 8 KBS Even: 8 Burpees AFAP SPORT: Odd: 30 DUs + 10 KBS Even: 12 Burpees CORE: 8 Min EMOM FITNESS: 5 Sit-ups +...

SATURDAY 9.26.2015 WOD

WARM UP: Jog 2 Laps then… 5 MIN AMRAP NFT 3-5 Pullups 5-7 Pushups 10 Air Squats with Red Band Shoulder MOB and Front Rack Position MOB PART 1: STRENGTH FITNESS/SPORT Build to 1RM push press PART 2: METCON FITNESS: 15-12-9 Shoulder to OH @ 135/95 or 50-60% of P1...

FRIDAY 9.25.2015 WOD

Big Sur California WARM UP: Jog 1 Lap 3 Min AMRAP NFT 1 Wall Walk Hold or HS Hold 20 sec 5 Pushups 10 Walking Lunges Barbell MOB Quads and IT 60 sec each Calf stretches 60 sec each PART 1: STRENGTH FITNESS A1. Back Squat recovery – 5×6 @40-50% A2. Dumbbell strict...

THURSDAY 9.24.2015 WOD

OPTION #1 ACTIVE RECOVERY A. 15 Minute moderate pace Airdyne, Rower or Jogging. Flush the system out. You should be able to hold an easy conversation. B. 15 Minutes of mobility work with the Lax Ball and Foam Roller. C. 15 Minute skill work session. Pick a skill or 2...

WEDNESDAY 9.23.2015 WOD

Congrats to our September OnRamp grads! Teams of 3. Rower is the timer. 2 Rounds of Row 60 Seconds Step Ups or Jump Up Step Down Jump Rope Rotate when the Rower has completed 60 seconds. 2 Rounds of 5 Single Leg RDLs on R & L holding PVC in Deadlift Position 5...