Month: January 2017
WEDNESDAY 2.1.2017 WOD
WARM UP: Row or Bike 2 Minutes 3 RNFT 1 Inchworm 1 Wall Walk and :05 Hold 10 Hollow Rocks 10 Beat Swings Walking Lunge Technique Drill Down and Back Lax Ball Hip and Glute MOB PART 1: FITNESS – Conditioning In Teams of 3 – Coaches will make teams on whiteboard today! Be sure …
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TUESDAY 1.31.2017 WOD
Congratulations and welcome to our January ONRAMP grads! Row or Bike 2 Minutes 5 Reps on Each Side – Hip Drill Plus Squat 1 RNFT 10 Slow Bear Crawls 10 Single Leg Glute Bridges on R & L 10 Slow Deadbugs Lax Ball Glutes/Hip Drill + Lax Ball Trap Drill PART 1: 5 Rounds NFT …
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MONDAY 1.30.2017 WOD
WARM UP: Row or Bike 2 Minutes 2 Rounds NFT 5 Pushup Plus + 5 Pushups 10 Red Band Pull Aparts – Chest Level + 10 Pass Thrus With a Partner. 20 Total MedBall Squat Clean to Throw PART 1: FITNESS: 10 Min AMRAP 2-4-6-8-10…. AbMat Situps Med Ball Squat Cleans 20/14 Rest 5 Min …
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SUNDAY 1.29.2017 WOD
GENERAL WARMUP: 2 Min – Row, Bike or Jump Rope WORKOUT SPECIFIC WARMUP: Hip-Shoulder Flow Advanced Bird Dogs Shoulder Mobility 1 RNFT 10 Push-ups 10 Alternating Bottoms Up Press With Light KB 2 Bottoms-Up Turkish Get-Up PART I: PRIMER 8 Minutes to Warm-up to a Challenging Turkish-Get-up Man-Maker 30″ Wall Walk PART II: CONDITIONING SPORT/FITNESS …
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SATURDAY 1.28.2017 WOD
WARM UP: Row or Bike 2 Minutes 5 Min AMRAP of: 5 Pushup Plus + 5 Pushups 10 Perfect Walking Lunges 10 Beat Swings 1 Wall Walk Thoracic / Shoulder Lax Ball MOB PART 1: FITNESS/SPORT 10 Min AMRAP NFT A1. 12 Alternating Forward Lunges with Bar in Front Rack or Overhead – Bar comes …
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