by Colin | Oct 15, 2015 | Blog / Workouts
A. Work up in weight, then do 5 sets of the following combination: 3 push presses + 3 push jerks. Weight should be 75-80% of your max push press. B. Two rounds for time of: 25 front squats (@50% of your max clean) 25 hang power cleans (same bar) 50 Russian KB swings...
by Colin | Oct 14, 2015 | Blog / Workouts
A. Deadlift – 5×3 – If possible, increase weight slightly from the last time you did this (Oct 1 or Sept 11). B. 3 rounds, not for time: 1-4 rope climbs (scale to partial climbs or pulls from the floor) (1 rope climb = 3 pulls from floor) 10...
by Colin | Oct 13, 2015 | Blog / Workouts
A. Snatch – Work up to 4 singles at no more than 80%. B. Split jerk (from rack, floor, or blocks) – 4×2 @ approx. 80%. C. Row 2000 m for time.
by Colin | Oct 12, 2015 | Blog / Workouts
A. Back squat – 4×6 @ approx. 80%. B. 6 minute AMRAP of: 3 DB snatches per arm, 30 double-unders (snatch weight should be heavy but not maximal) Rest 90 seconds, then another 6 minute AMRAP of: 12 wall balls, 12 knees-to-elbows (scale to knee raises or...
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).
