Category: Sport

WOD: 1) Front Squat: 7 Reps Every 2:30 for 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 7 reps Every 2:30 for 4 sets Start at your last set of Front Squats. Build as heavy as deemed fit. 3) 5 rounds AQAP: 10 Power Cleans 95/65 10 Alternating Front Rack Lunges 95/65 10 Burpee Lateral Bar Hops Extra Work: 4) Band Pull-Aparts: 100 not for time Break into as many sets as needed. Focus on smooth clean motion and activation. 5) Double-Unders: 10 minutes Practice Goal should be to work towards 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 3 rounds AQAP: 30 Squat Cleans 65/45 20 Pull-ups 800m Run Extra Work: 2) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) AQAP: 75 Power Snatch 45/35 Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 4) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be…

* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. ** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th WOD: 1) 20 minute EMOTM: Movement 1 – 3 Bench Press Movement 2 – 5-10 V-Ups Start around 60% of your 1RM for the Bench Press and climb. Pick a number of V-Ups you can maintain for every round. 2) 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 65/45 6 Bar Facing Burpees Extra Work: 3) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments