by Colin | Feb 14, 2013 | Blog / Workouts
If you are a member or a freshly minted On Ramp graduate, come out and meet some new people, and get your workout on. We will resume regular hours on Tuesday. Tues/Thurs night On Rampers showing off their pipes, after knocking out some impressive Baseline times. Well...
by Colin | Feb 14, 2013 | Blog / Workouts
A. Every 25 sec for 11 rounds: 2 fast deadlifts at 65% of 1RM B. Burpee ladder – do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the buzzer signals the end of that minute. Your score is...
by Colin | Feb 12, 2013 | Blog / Workouts
A. Weighted pull-up: Every 30 seconds for 11 rounds, do to 2 reps. Scale accordingly. B. 3 rounds not for time, heaviest weight possible: 8-10 seated DB press 8-10 weighted good mornings 8-10 Pendlay rows C. 8 sets of everyone’s favourite, boat rockers....
by Colin | Feb 12, 2013 | Uncategorised
A. Back squat: 1×5@75%, 1×3@80%, 1×3@85%, 3×1@90%, rest 2 min B. 3 rounds of: Row 500 m 20 hand release pushups Compare to 29/12/2012. T-shirts are in! $22 and you take one home with you. They are a dark grey, in case the photo doesn’t...
by Colin | Feb 10, 2013 | Blog / Workouts
A. 3-position snatch – 7 x 1. Rest 90 sec between reps. If you are new to olympic lifting, go from high to low to work from lower to higher complexity. If you are more experienced, go from low to high, which will force you to generate the same power in a shorter...
