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3-4 minutes of z1 work
+
3-4 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
1 round of the following:
ARE squats
sumo squat to stand x 10 (heels elevated if tight ankles)
TGU x 3/side
plank walk outs x 15

Performance:

A.1 Jerk dip @ 105% of best clean @ 33×1 x 3 x 3
A.2 DB bugarian split squat x 5/side x 3
A.3 BB bent over row – soupinated x 5 x 3
+
20 minute amrap
30 cal on rower
20 HR push ups
10 meter double kb front rack walk @ 55/35#
1 rope climb *legless if you can
60 sec. plank hold

Fitness:

A.1 Jerk dip @ heavy weight @ 33×1 x 3 x 3
A.2 DB bugarian split squat x 5/side x 3
A.3 BB bent over row – soupinated x 5 x 3
+
20 minute amrap
30 cal on rower
10 push ups
10 meter double kb front rack walk
10 ring rows
30 sec. plank hold

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
x-band walks x 10 each direction
bottoms up kb press x 10/arm
Sumo Squat to hip raise x 10
Banded good mornings x 10

Performance:

A.1 BN push press + BN PJ x (2+1) x 4 sets *focus on activation over head
A.2 DL x 3 singles x 4 sets @ 70-80%.. *you must lower the barbell after standing up with it, then focus on properly loading the body for each lift
+
3 rounds – getting faster each round
10 HPC @ 115/75
10 s2OH @ 115/75
10 barbell burpees
10 calories on the AB
rest 3 minutes bt. rounds (faster each round!!)

Fitness:

A.1 BN push press x 3 x 4 sets
A.2 RDL x 3 singles x 4 sets.. *you must lower the barbell after standing up with it, then focus on properly loading the body for each lift
+
3 rounds – getting faster each round
15 kb swings
10 burpees
15 cal on AB
rest 3 minutes bt. rounds

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
Sumo squat to stand x 15
trap 3 raise x 10/side
x-band walks x 20
wall angels x 15

Performance:

A. Clean @ 85% of current max in this cycle x 5 singles
B. 6 minute EmOM
odd = 2 Back squat *first rep is 55×1, 2nd rep is no pause @ 70-75%
even = DB bent over row x 3/side
+
“Jack Sparrow”
For time:
500m row
20 fS @ 135/95
30 CTB
20 FS @ 135/95
500m row

*sub in 10 Mu for CTB pull ups and 155/105 FS if you can

finisher
v-ups x 50

Fitness:

A. Clean Practice x 5 sets.. work on catching in the power position and riding down, or catching in bottom if you can
B. 6 minute EmOM
odd = 2 back squats, first rep is 55×1
even = db bent over row x 5/side
+
“Jack Sparrow”
500m row
20 goblet squats
30 ring rows
20 goblet squats
500m row

finisher:
35 tuck

Announcements:

1) Thanksgiving 9:00 AM Class Only / Friday 11/28 9:00 AM and Noon Classes – back to normal schedule Saturday

2) Schedule changes are coming week of 12/1 Be on the lookout for those changes on the website, whiteboard, and here on FB

3) Save the date 12/27 for BIG TIME Holiday Party at Dave’s house (turned club for the night)

4) Next On Ramp starts 12/8 and includes 1st month free… – let your friends know to try it out for the amazing price

5) Make a point to try a class with Coach Brittany (I was in On Ramp with her many years ago so knows what she’s coaching!!!) and our newest Coach, Coach Vin – make them both feel welcome!

3 minutes at z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
back ext. x 15
forward wall slides x 10
trap 3 raise x 10/side
v-ups x 30

then

Performance:

A. RDL to below knee @ 42×1 tempo x 5 reps x 3 sets
B.1 Halting Snatch grip DL @ (1” off ground + below knee + top of knee) x 3 x 3 sets.. pause for 2 sec. @ all spots
B.2 P-bar Dips x amrap x 3 sets
+
18 minute amrap
500m row
21 kb swings, 55/35#
60 sec. plank hold

Fitness:

A. RDL to below knee @ 42×1 tempo x 3 reps x 3 sets
B.1 Halting Snatch grip DL @ (1” off ground + below knee + top of knee) x 3 x 3 sets.. pause for 2 sec. @ all spots
B.2 DB bench press @ 42×1 x 5 reps x 3 sets
+
18 minute amrap
500m row
21 kb swings
60 sec. plank hold

Next On Ramp starts 12/8!!! Contact us for details!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
sumo squat to stand x 15
forward wall slides x 15
DB bent over row x 10/side
x-band walks x 20

then

Performance:

A. Muscle Snatch + Hip Power Snatch + Hip Snatch- 8 minutes working on this complex.. build as you need to or can
B. Back squat @ 3 reps @ 80-85% x 4 sets
*if you cannot OHS, then stay with power catch
+
“Taco Bell”
For time
45 pull ups
45 thrusters, 95/65

finisher
Hollow Rock x 30 x 2
DB bent over row x 8/side x 2 sets

Fitness:

A. Hang Power Snatch x 3 reps x 4 sets.. build off feel
B. Back squat @ 4 reps @ 22×1 tempo x 3 sets
+
“Taco Bell”
For time
40 calorie row
40 thrusters
40 no push up burpee barbell jump

finisher
Hollow Rock x 50

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders (int./ext.), lats
+
3-5 minutes of workout prep
Sumo squat to stand x 10
lateral goblet squats x 10
forward wall slides x 10
kip swing to kipping pull up (5+2) x 2

Performance:

A. Front squat x 2 reps @ 60% on the 30 seconds x 12 sets
B.1 CPU x 2 x 4 sets
B.2 feet elevated ring row x 8 reps x 4 sets
*add weight around hip area if you can.. tempo is 21X1 for all reps.. no loosing midline
+
5 rounds
30 calorie row
9 strict HSPU
30 double unders

finisher:
v-ups or tuck ups x 50 reps

Fitness:

A. Front squat x 2 reps @ 60% on the 30 seconds x 12 sets
B.1 CPU x 2 x 4 sets
B.2 feet elevated ring row x 8 reps x 4 sets
*add weight around hip area if you can.. tempo is 21X1 for all reps.. no loosing midline
+
5 rounds
30 calorie row
20 calories on AB
15 push ups

finisher:
tuck ups x 50 reps

3 minutes of z1 work
+
3 minutes of mobility work
*ankles, hips, t-spine, lats, shoulders
+
3-5 minutes of workout prep
Kip swing x 10
TGU x 5/side
Sumo squat to stand x 10
x-band walk x 20

then

Performance:

A. BN power Jerk x 2 reps x 3 sets @ 75-80%
B. Frt rack push press @ 55-60% from last weeks max; 5 reps x 3 sets
C. trap 3 raise x 8/side x 2 sets
+
10 minute amrap
10 PC @ 115/75
20 air squats

rest 3 minutes

2 minutes on AB for max distance

Fitness:

A. BN power Jerk x 2 reps x 3 sets
B. Frt rack push press @ 55-60% from last weeks max; 5 reps x 3 sets
C. trap 3 raise x 8/side x 2 sets
+
10 minute amrap
10 KB swings
10 cal on AB

finisher
50 tuck ups

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
bottoms up press x 5/side x 2 rounds
x-band walks x 10/side
kip swing x 10 x 2

then

Performance:

A. Snatch grip RDL to knee @ 42×1 tempo x 5 x 4 sets @ 105-120% of snatch
B.1 CG bench press; 5.4.3.2.1, rest 60 seconds
B.2 DB bent over row x 5/side x 5 sets, rest 60 seconds
+
12 minute EmOM
odd = 10 sec. sled sprint @ max effort *high speed low drag effort
even = 20 sec. AB sprint @ max
+
12 minute EmOM
odd = 40 double kb front rack walk @ 55/35# per hand… fingers must be clasped for this walk
even = 20 sec. row sprint @ max effort damper of 10/7

Finisher for those who have time
50 v-ups

Fitness:

A. Snatch grip RDL to knee @ 42×1 tempo x 5 x 4 sets @ 105-120% of snatch
B.1 CG bench press; 5.4.3.2.1, rest 60 seconds
B.2 DB bent over row x 5/side x 5 sets, rest 60 seconds
+
12 minute EmOM
odd = 10 sec. sled sprint @ max effort *high speed low drag effort
even = 20 sec. AB sprint @ max
+
12 minute EmOM
odd = 40 double kb front rack walk @ 55/35# per hand… fingers must be clasped for this walk
even = 20 sec. row sprint @ max effort damper of 10/7

Finisher for those who have time
50 v-ups

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats (goblet)
x-band walks x 20
trap 3 raise x 10/side
kip swing x 15

Performance:

A. Clean pull under x 3 x 3 sets.. build from last week
B. Front Squat – EmOM x 8 minutes = 2 reps @ 65% of max
+
12 minute amrap @ 80%
20 walking lunge steps
15/12 calories on aB
8 pull ups

rest 4 minutes of continuously walking around

12 minute amrap @ 80%
8 FS @ 135/95
6 ring push ups or p-bar dips
400m run or 400m row

Fitness:

A. Clean pull unders x 3 x 3.. build from last week
B. Front Squat – EmOM x 8 minutes x 3 reps
+
12 minute amrap @ 80%
10 cals on aB
8 ring rows
6 box jumps w/ step down, 24/20″

rest 4 minutes

12 minute amrap @ 80%
8 goblet squats
4 bent over/arm
200m row