27 January 2016 27 January 2016
Wednesday 27 January 2016 '27 January 2016'

12122669_10208506256272977_5896650504018229861_nNo On-Ramp Class tonight at 6:30pm

Base

1. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, recovery time, added weight, etc. It’s only five minutes

2. Primer* (8 minute time cap)
21-15-9
Goblet Squat
Calorie Row
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

3. Met-Con
AMRAP 15 minutes
10/8 Calorie Row
12 Front squat 95/55lbs
9 Abmat sit-ups

Level 1

1. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, recovery time, added weight, etc. It’s only five minutes

2. Primer* (8 minute time cap)
21-15-9
Goblet Squat
Calorie Row
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

3. Met-Con
AMRAP 15 minutes
15/12 Calorie Row
12 Front squat 115/75lbs
9 Abmat sit-ups

Level 2

1. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, recovery time, added weight, etc. It’s only five minutes

2. Primer* (8 minute time cap)
21-15-9
Goblet Squat
Calorie Row
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

3. Met-Con
AMRAP 15 minutes
15/12 Calorie Row
12 Front squat 135/95lbs
9 GHD sit-ups

4. Interval Work
25-15-10
Deadlift 225/155lbs
HSPU
Rest 2 minutes
25-15-10
Wallball 30/20lbs
Ring dip

Then, depending on your weaknesses, choose ONE of the following:

5a. Extra Work
10 Rounds
30ft shuttle (30 out 30 back)
60ft shuttle (60 out 60 back)
90ft shuttle (90 out 90 back)
Rest 90 seconds

5b. Partner Gymnastics
AMRAP 10 minutes – switch anytime
Partner 1: AMRAP muscle-ups
Partner 2: AMRAP double-unders
Partner 2: AMRAP muscle-ups
Partner 1: AMRAP double-unders
While one partner muscle-ups, the other does double-unders, and you may switch back and forth as much as you want. Both athletes will be working the whole time. There are two scores: total muscle-ups and total double-unders.

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