1) 3 Position Snatch
3 X 3 (Ascending)
2) With a parnter for Time:
20 Rounds:
2 Hang squat Clean
(165LB/115LB)
4 Handstand Push ups/ 8HRPU
8 Toes 2 Bar
Each partner must complete a
full round before next partner
moves on. Read more »
1) Bench Press
3 X 5 (Across)
2) Two partners complete the
following. One partner works at a
time and reps can be split as
needed.
100 Double Unders
75 Wall Ball (20LB/14LB)
25 Hang Cleans (135LB/95LB)
25 Bar Facing Burpees
25 Hang Cleans
75 Wall Ball
100 Double Unders
Partners can split reps as
Read more »
1) 3 Rounds not for time
10 - 20 sec Handstand
Walk/Hold
1 Rope Climb
5 Ring Dips*
5 Chest To Bar Pull Ups*
*Can be subbed for 5 muscle ups
and can also challenge to do
weighted dips and pull ups
2) 6 rounds sled/sprint:
Pull sled 50m (2x45lbs/1x45lb)
then drop the sled and Read more »
1) Clean
3 X 3 (Ascending)
If power cleaning
--2 Front Squats for every
catch
2) 3 Rounds for time
300M Row
10 Power Snatch (95lb/65lb)
20 Kettlebell Swing (24/16kg) Read more »
Our next On Ramp Beginners program starts Monday, October 6th. Tell your friends, Everyone gets 2 weeks for Free! Click here for all the details!
Our next Ladies only Get Fit Bootcamp begins Monday, October 6th at 6:30pm. For details or to sign up click here!
Get ready for the Warrior Dash with our Saturday, Warrior Dash WOD's! They will Read more »
1) Deadlift
3x3 75%
2) With a parnter for Time:
400m Farmer's Walk (24/16kg)
40 Right Arm KB Ground to Overhead (24/16kg)
40 Left Arm KB Ground to Overhead (24/16kg)
400m Farmer's Walk (24/16kg)
One Partner works at a time Farmer walks will be done with 2 KBs and can be split however Partner's must Read more »
1) Spend 8 min Working Up to a Heavy Snatch
2) With a Running Clock:
3 Rounds
1 min to sprint 100m
2 min to sprint 200m
3 min to sprint 300m
rest in remainder Read more »
1) Partner Wod
50 Shoulder to Overhead (115/85)
100 Double Unders
60 Burpees Over Bar*
Partners can split reps as needed but on Burpees one partner must complete 2 reps before he or she switches out Read more »