WEDNESDAY 4.27.2016 WOD

WARM UP: 2 Min Row Bike or Jog 1 Lap – Easy 3 RNFT 5 Goblet Squats 5 Russian Swings 10 R & 10 L Glute Walks 2 Min Row Bike or Jog 1 Lap – with Intensity this time! 1 Thoracic MOB and 1 Front Rack MOB PART 1: WEEK 3 DAY 1 Front Squat 1X5 60% 1X5 70% 1X5...

TUESDAY 4.26.2016 WOD

WARM UP: 2 Min Row, Jump, Bike or Jog 1 Lap 1 RNFT 10 Pushups 10 Air Squats 10 Dead Bugs 10 Beat Swings 1 Thoracic MOB and 1 Hip MOB Barbell Warm Up: 2 RNFT 3 High Pulls 3 Muscle Cleans 3 Front Squats 3 High Hang Squat Cleans 2 RNFT 3 Strict Press in the Split...

MONDAY 4.25.2016 WOD

Congrats and welcome to our April ON RAMP class! WARM UP: Jog 1 Lap easy then…. 2 RNFT 10 Pushups 5 Pause Air Squats with Bands 10 Glute Walks R & L Jog 1 More Lap with intensity Thoracic MOB Coaches’ Choice PART 1: 15 Min AMRAP NFT 6R & 6L Single...

OLYMPIC WEIGHTLIFTING SPRING PROGRAM

Ilya Illyin (231 lb Bodyweight) Clean and Jerk Record of 541 lbs! We will be holding an in house Olympic Weightlifting Competition on Sunday July 10th. If you have never signed up for one we highly recommend it. For those of you who don’t know how it works, it...

SUNDAY 4.24.2016 WOD

WARMUP: 12 Min Clock AMRAP (NFT): Mini Barbell DT Complex* { 9 Deadlifts, 6 Hang Cleans, 3 Push Jerk} Lunge From Garage Entrance to End of Loading Dock Jog 1 Lap *At the end of each round increase your barbell weight no more than 20#/10# per side. Followed By, T-Spine...