by Colin | Oct 11, 2015 | Blog / Workouts
All regular classes are cancelled Monday due to the Thanksgiving holiday. However, there will be a team workout open to all regular members and On Ramp members. Come on out and meet some new people, concoct ridiculous team names, sweat, and enjoy an as-yet-undisclosed...
by Colin | Oct 9, 2015 | Blog / Workouts
A. Bench press – Work up in weight, then do 5×3 at a 31X1 tempo. Aim for 70-75% for your weight. B. For time: 21-15-9 of: Russian KB swings (heavy) DB push press Toes-to-bar (scale to knee or leg raises).
by Colin | Oct 8, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Oct 7, 2015 | Blog / Workouts
A. 3-stop clean – Increase in weight, then do 5 sets at your working weight. Aim for 75%+. This movement includes brief pauses at: 1 inch off floor, top of kneecap, and mid-thigh. The clean will be done from the final mid-thigh power position. We are working on...
by Colin | Oct 6, 2015 | Blog / Workouts
A. Back squat – 3×10. Increase weight from last week. B. 12 minute AMRAP of: 6 bar hop burpees 6 ring rows or strict pull-ups 6 front squats (95/65) (Scale weight as needed.) Compare (loosely) to Sept 28 2013. The workout originally had mat jump burpees,...
