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...
STRENGTH/ACCESSORIES Gymnastics Review: Wall Walks with Shoulder taps/ Toes to Bar WOD "Acro" OTM 20 Minutes Minute 1: 5-1 push ups with Clock Walks between sets Minute 2: 16 Box Jump Overs (24/20) Minute 3: 12 Toes to Bar Minute 4: 20 AbMat Sit Ups ...
WOD "Froning's Redemption 2.0" Buy In : 20 Handstand Push Ups then...
STRENGTH Back Squat 1-1-1-1-1-1-1 Every 3 Minutes WOD "Badonkadonk" 10 Unbroken Back Squats (pick load) 8 Weighted Step Ups (20/16) 8 Double Dumbbell or Kettlebell Deadlift (pick load) 1 Minute Rest --3 Rounds for Load-- All loading is athletes choice ...
WOD "Undercover" 3 Rounds of: 15 Power Cleans (135/95) 20 Push Ups 2 Rounds of: 27/21 Calorie Row 75 Double Unders 1 Round of: 50/35 Calorie Bike ...
STRENGTH Front Squats 1-1-1-1-1-1-1 Every 3 Minutes WOD "Amanda" 9-7-5 Squat Snatch (135/95) Ring Muscle Ups --FT-- ...
WOD "Aquaman" 20 Minute AMRAP of: 400m Run 500m Row ...
STRENGTH Deadlift 1-1-1-1-1-1-1 Every 3 Minutes WOD 3 Dball Ground to Shoulder (pick load) 6 AirBike Calories 9 Burpees --4RFT-- ...
WOD "Whitten" 22 American Kettlebell Swings (70/53) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14) --5RFT--* *60 Minute Time Cap ...