Monday 04.01.2019

ANNOUNCEMENTS
— Our Next On-Ramp class TOMORROW NIGHT… Tuesday, April 2nd @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope Drills x 2:00
II. 2-3 Rounds of
7 x Deadlift
7 x Barbell Row
10 x Barbell Front Rack Walking Lunges
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat Heavy Singles EMOTM
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every :60 seconds for 10 Rounds
1 x Front Squat (build to heavy single rep or PR)

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Anchor Abmat Sit-ups with dumbbells.

Post scores to comments.

Skill Development: Ring Dips
I. Ring Dips or Static Dips (Matador Dip Bars or Paralettes)
Option A: Rings
3 sets of max strict repetitions, rest as needed between efforts
3 sets of max reps kipping, rest as needed between efforts
Option B: Matadors (Dip Bars or Paralettes)
Complete 6 sets of 5-8 repetitions focusing on strict form, rest as needed between efforts.

Post strict/kipping sets and rep totals to comments.