by Colin | Jul 1, 2015 | Blog / Workouts
A. 4 rounds of the following complex at approximately 75-80% of max clean: 1 power clean + 1 front squat + 1 squat clean + 1 front squat. B. For time: 21-15-9 of: Russian KB swings (heavy) and toes-to-bar Rest 1 minute 21-15-9 of: wall balls (14/20) and...
by Colin | Jun 30, 2015 | Blog / Workouts
Happy Canada Day! All regular members and On Ramp members are welcome to attend. If you haven’t been to one of these before, they are a lot of fun! All movements will be accessible. Weather permitting, we will be spending some time outside, so dress...
by Colin | Jun 29, 2015 | Blog / Workouts
**Just a reminder that tonight’s Olympic weightlifting class has been moved to Thursday 7 pm for this week. There will be a 10:30 am weightlifting class on Thursday as well, due to the Canada Day holiday. A. Pull-up strength – 4 sets of 3 reps weighted...
by Colin | Jun 28, 2015 | Blog / Workouts
A. Push jerk – work up to a heavy set of 3, then do 3×3 at 10% less than the heavy set. B. 15 minutes of steady work, focusing on quality of movements: 1-2 rope climbs 10 box jumps (20″/24″), focusing on a controlled, quiet landing on the box...
by Colin | Jun 26, 2015 | Blog / Workouts
Today will be a series of tests with 10 minutes rest in between. A. Run 800 m for time. Rest 10 minutes. B. For max reps in one minute, resting 1 minute in between movements: Handstand push-ups (scale to push-ups) Double-unders Muscle-ups (scale to pull-ups)...
