02.10.2014

WARM-UP: *Shoulder Warm-up * 3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Snatch) 3 SB+OHS (Snatch Balance and Overhead Squat) STRENGTH: Hit a set every 1:30: BACK SQUAT: 1×5 @ 60% 1×5 @ 70% 1×3 @ 82% 1×2-3 @ 92% 2×3 @ 85% 1×10 @ 40% WOD: OTM for 16:00 1 Snatch […]

02.03.2014

WARM-UP: AMRAP in 3:00 5 Bent over Rows 5 Cleans 5 Press 5 Backsquats STRENGTH: Backsquat: Hit a set every 1:30 1×5 @ 60% 1×5 @ 70% 1×3 @ 80% 1×2-3 @ 90% 2×3 @ 80% 1×10 @ 40% WOD: OTM for 16:00 Clean & Jerk (work up to as heavy as possible) WOD: OTM […]

2013 in review

It’s the very last day in 2013, what are you going to do with it? How are you going to make the memory of this day last a lifetime? Do something bold. Do something new. Let go of fear, just for the last day of this year, and do something that you really wanted to […]

08.27.2013 [tuesday]

The September On-Ramp beginner program is FULL! If you’d like to join the October on-ramp contact us ASAP! Space is filling up fast!!! Skills & Drills: Snatch Drills OLY: Snatch 6x OTM at 70% (partner)WOD: AMRAP in 12:00 A1: 250m Row (pace) A2: Power Snatch 95/65# (score) A3: Ball Slams (score)

05.10.2013 [friday]

Explosive: Lateral Bounds 6×4 Clean & Jerk, and Snatch: From above the knee: Snatch 8×1 OTM @ 80% C&J 8×1 OTM @ 80% Unilateral Lower Body: Barbell reverse lunge 2×10 5/side alternating Midline & Monostructual: 4 Rounds: 5 Deadlift @ 75% 10 Weighted Abmat Sit ups 150m Row