by Colin | Jan 10, 2014 | Blog / Workouts
A. Skill practice — Some options: double-unders, muscle-up transitions, pistols, rolls, handstands, etc. Come to the gym with a plan of what you want to work on. B. 10 sled push sprints – These will be one length of the gym only, and should be weighted so...
by Colin | Jan 9, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. <– Two of our latest On Ramp graduates! Hope to see you both in the regular classes soon. ...
by Colin | Jan 8, 2014 | Blog / Workouts
A. Bench press – 3×5 with slow (5 sec) negative. B. For time: “Jackie” Row 1000m 50 barbell (45 lb) thrusters 30 pullups. Compare to 08/06/2013.
by Colin | Jan 7, 2014 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80%. B. For time — “Baseline” Row 500 m 40 air squats 30 sit-ups 20 push-ups 10 pull-ups or ring rows. Compare to 08/08/2013, or whenever you did the workout in...
by Colin | Jan 6, 2014 | Blog / Workouts
A. Rope climb technique and strength work. B. 3 rounds, not for time: 10 parallette shoot throughs 5 single-leg deadlifts (per leg) (1 KB or DB) 8-10 Pendlay rows (same weight or higher than last week). C. 3 rounds, alternate 25 GHD hip extensions with 25 GHD situps....
