Next Available On-Ramp Start Date
TONIGHT!!
Tuesday, June 4th @ 6:00pm
For additional information please follow the link to our On-Ramp Page found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Back Squat Doubles
Warm-up sets start @ barbell up to 60% 1RM…
3 sets of 3 reps (climb to 60%)
Back Squat 2-2-2-2-2-2
Notes: 15:00 time cap, climb weight across sets to a heavy 2 rep record for the day or overall.
Post scores to comments.
“Hack”
For time
30 x Medicine Ball Cleans (20/14lbs)
30 x Plyo Push-ups
30 x GHD/Abmat Sit-ups
20 x Medicine Ball Cleans (20/14lbs)
20 x Plyo Push-ups
20 x GHD/Abmat Sit-ups
10 x Medicine Ball Cleans (20/14lbs)
10 x Plyo Push-ups
10 x GHD/Abmat Sit-ups
Notes: Scaling movement reps is 1:1 for today. Rx+ Clapping Push-ups and Weighted GHD Sit-ups (medicine ball).
Post scores to comments.
“Back Squat Doubles”: 185#
“Hack”: 18:34 Rx+ (Non-Weighted GHD Sit-ups)
275#.
10:44 scaled (abmat).
Back Squat Doubles: 130
Hack: 16:31 (abmat/mixture of plyo and normal pushups)