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)...
by Colin | Jun 26, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. If you’re finishing up the Whole Life Challenge, you may do the final testing workout today or tomorrow. ...
by Colin | Jun 24, 2015 | Blog / Workouts
This one comes from Strong First, and it’s called the Tactical Strength Challenge. A. Find your 1 rep max deadlift. You get 3 official attempts, just like in a competition. B. Max strict pull-ups in one set. C. 5 minute KB snatch test for reps at 55 lbs / 35...
