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...
"Not Afraid" OTM-15min 5 Burpees 100m Run 5min Rest OTM-7min 13/10 Calories *Athlete’s choice OTM-7min 10 Box Jump Overs OR 35 DUs ...
Strength OTM-15mins 1 Clean "Till I Collapse" 20 DL (225/155) 10 FSQ (185/125) 10 Push Press (135/95) 20 Thruster (95/65) -FT- ...
Strength Every :90 x8 2 PSN "Berzerk" Tabata :20/:10x8 (not alt) Bike Cal 1min Rest Sit Ups 1min Rest Burpee Box Jumps (24/20) ...
Strength 6x2 Front Squat 18 minutes to complete "Venom" 500m Row 8 DBL KB Sqt CL 6 DBL KB FR Reverse Lunge 12 Escalator Presses (35/26) 1min Rest 4 RFT (RX-35/26) ...
Skill: Bar Muscle Up Practice "Lose Yourself" 5 Bar MUs 10 Box Jump Overs (24/20) 10 Pistols 10 Bar MUs 20 Box Jump Overs 20 Pistols 15 Bar MUs 30 Box Jump Overs 30 Pistols -FT- ...
WOD "The Godfather" Partners - Part 1 P1: 100m Run P2: 30 Power Clean (155/95) 50 Double Unders 20 Power Clean (185/125) 50 Double Unders 10 Power Clean (225/155) 50 Double Unders Partners- Part 2 P1/P2: 400m Dball/Sandbag Carry Partners- Part 3 P1: Pinch Grip Hold (35/25) P2: 50 Calories ...
WOD "Scarface" 2 Rounds of: 8 Power Snatches (185/125) 8 Bar Facing Burpees 2 Rounds of: 8 Power Snatches (155/105) 8 Bar Facing Burpees 2 Rounds of: 8 Power Snatches (135/95) 8 Bar Facing Burpees --FT-- ...
WOD "Heat" 150m Ski Erg 1 Minute Rest x 10 5 Minute Rest 250m Row 1 Minute Rest x 10 --FT-- ...
NEVER FORGET! WARM- UP Running Drills OTM - 8 Minutes (both in the minute) 4 Burpees 6 Box Jumps (24/20) 8:46am - The first plane hit WOD "Remembering 9/11" Buy-In: 911m Row (DATE) 3 Rounds of DT (155/105) 12 Deadlifts(36) 9 Hang Power Cleans (27) 6 Jerks (18) 4 Rounds of Cindy 5 Pull Ups (20) 10 Push Ups (40) 15...