by Colin | Aug 6, 2017 | Blog / Workouts
All regular class members and On Ramp members are welcome to come out to the team workout today from 2:00-3:30 pm. We’ll do a fun partner or team workout, and you can meet some new people! ***Update — Meet us in the Steinbach Soccer Park parking lot...
by Colin | Aug 5, 2017 | Blog / Workouts
The gym will be closed today (Sunday), but we will be open tomorrow for a Civic Holiday team workout (2 pm to 3:30 pm).
by Colin | Aug 4, 2017 | Blog / Workouts
A. Turkish get-up – Take 10-12 minutes to work up to heavy single rep on each arm. For a weight to count, you must do a rep on each arm. B. Single-arm pulling strength: 3 max effort sets of single-arm ring rows. You will likely need to scale these to a more...
by Colin | Aug 3, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Aug 2, 2017 | Blog / Workouts
A. Split squat – 3×10 reps per leg. Increase weight 5-10 lbs from last week. Focus on stable, smooth movement, keeping the knee stacked over top of the ankle at the bottom. Yes, we know these are tough, but they are worth it. We do a lot of strength work...
by Colin | Aug 1, 2017 | Blog / Workouts
A. Work up in weight, then do 4 sets at 75-80% of the following complex: 2 cleans + 2 split jerks. Focus on good footwork for both the cleans and jerks. B. With a partner, 12 rounds for time: Row 300/250 m / other partner holds a KB locked out overhead (single arm)...
