I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...
Warm Up: :15 JJ :15 ASQ :15 burpees :15 ASQ X4 No Equipment: 15 Sit ups 15 Gob Squats 30 Step Ups AMRAP 16min Limited Equipment: 15 Sit ups 15 Power Cleans 30 Step Ups AMRAP 16min Strength: 5x3 FSQ Endurance: 15mins, go for distance Midline: :20 Flutter kicks :20 Hollow Hold :20 Sit ups x6 ...
https://www.youtube.com/watch?v=71AFORyMGyA Warm Up: 5 Inch Worm 10 Push Ups 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2 No Equipment: 400m Run/50 DUs 15 Pull Ups(Row of anyform) 10 HSPUs (Sub: PP) 3RFT Limited Equipment: 20/30 Cal Row 15 Pull Ups 10 HSPUs (Sub: PP) 3RFT Strength: 6x2 Bench Press Endurance: 400m Run (500m...
https://www.youtube.com/watch?v=t0v3nZeCVx0 Warm Up: OTM-4min-all in the minute 5 ASQ 3 Burpees 15 jumping jacks No Equipment: 600m Run 30 Box Jumps 40 Object Walking Lunge Rest 1:1 2 Rounds Limited Equipment: 750m Row 20 T2B 40 KB walking lunges Rest 1:1 2 Rounds Strength: 5x3 BSQ Endurance:Pick One 3k Row 5k Run :30/:30x10 Bike Midline: Every :15x16 3 1-leg V-ups ...
https://www.youtube.com/watch?v=Z5Z9Bh2KBOg Warm Up: Old Man :20 JJ :20 BW Lungster :20 Burpees x4 No Equipment: Recovery:Hour Walk/ Hiking Limited Equipment: Recovery:Hour Walk/ Hiking Strength: OTM-5min 10 DBL DB DL OTM-5min 10 DBL DB HPCL OTM-5min 10 DBL DB Push Press Endurance: 3k Row (1.5 miles run) 2min Rest 2k Row (1 Mile run) 2min Rest 1k Row (800m Run) Midline: :15 Plank K2E :15 Star Side Plank-R :15 Star Side Plank-L :15 Rest x6 ...
Warm Up: Old Man :15 Butt Kicks :15 ASQ :15 Inch Worms :15 Jump Squats x4 No Equipment: “Modified Half Murph” Buy-In:800m Run 100 Push Ups 150 Sit Ups 200 ASQ Cash Out:800m Run *You may break up reps ** Must Run before & after Limited Equipment: “Half Murph” Buy-In:800m Run 50 Pull Ups/100 Rows 100 Push Ups 200 ASQ Cash Out:800m Run Strength: OTM-20min 1 CL Endurance:Pick One Run 7k Row 10k Bike ...
https://www.youtube.com/watch?v=kmnJrycYOx4 Warm Up: 2 Walk Walks 5 Down dog to up dog 10 Lunges/5 DB DL x3 No Equipment: 12-9-6-3 HSPUs (3:1 Clock Walks) V-Ups Limited Equipment: 21-15-9 DB Burpees V-ups Strength: (Skip if doing half Murph) 5x3 Press/PP/PJ Death By HSPUs Endurance: “Whistler's mother” :50 Jog :10 Sprint x15 Midline: :20 Elbow Plank :20 Hand Plank :20 Rest x4 ...
https://www.youtube.com/watch?v=TsoXLpVpahE Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps X4 No Equipment: 400m Run 30 Lunges 100m Object Carry 22min AMRAP Limited Equipment: 400m Run 30 AKBs 100m FR Carry 22min AMRAP Strength: 5x3 DL 1x100 W.Glute Bridges Endurance: 1000m Row-2min rest 750m Row-:90 rest 500m Row :60 rest 250m Row :30 rest 250m Row Midline: 1x100 Tuck Ups ...
https://www.youtube.com/watch?v=Dw8r7VPkbXg Warm Up: Old Man Warm Up :10 Calf Raises :10 V-Ups :10 Inch Worms No Equipment: EMOM-20min 90 Singles/45 DUs 25 sit ups 15-20 Push Ups 12-20 Chair Dips 1min Rest Limited Equipment: EMOM-20min 15/20 Cal 15 T2B/25 sit ups 15-20 Push Ups 12-20 Rows/Pull Up 1min rest Strength: 5x3 Bench/Floor Press 10min of HS Walk practice Endurance: 3x1000m Row (800m Run) 2min Rest Midline: 3x20 Leg Lifts over 2 objects ...
https://www.youtube.com/watch?v=wo2UCSxsSZ0 Warm Up: :10 Low Lateral Jumps :10 Reverse Lunge-R :10 Reverse Lunge-L :10 No Push Up Burpee :10 ASQ x4 No Equipment: 200m Run 12 1-Leg RDL+Reverse Lunge 12 Jump Squats 8min AMRAP 2min: Burpees BW Lungster Limited Equipment: 250m Row 8 DL 8 FSQ 8min AMRAP 2min: Lungsters Strength: E:90 x7 2 CLs Endurance: 800m Run 50 Calories 3RFT Midline: x6 :10 Toe Reaches :10 Scissor Kicks :10 Sit ups :10 Rest ...
https://www.youtube.com/watch?v=HprZlascwAY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps X4 No Equipment: 40 Burpee + Jump Squat 50 Push Ups 1200m Run (0.75 mile) -FT- Limited Equipment: 40 Devil Presses 50 Deficit Push Ups 60 Calories -FT- Strength: E2M-x5-3 HPSN 3x10 Seated DB Z Press; right into 30 bent over rear delt raises, 2min rest btw sets Endurance:...
Due to COVID-19 we are currently holding capped classes. Classes are capped at 9 members per class. This will be our practice until further notice.You’ll need to sign up through SignUp Genius which you can do by clicking RIGHT HERE.
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