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Fundamentals Class Graduation Saturday 7.26.14

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A. Teams of 2 750m Row, work can only be done while your partner is holding a kettle bell in the front rack position 70/55, as soon as your partner drops the kettle bell, you must stop rowing 50 Burpees, work can only be done while your partner is holding a plate (45/35) in the locked out overhead position, once your partner sets his or her plate down, you must stop doing burpees 50 Thrusters 95/65, work can only be done while your partner is in the pillar position, if your partner breaks the pillar position, you must stop doing thrusters    

Friday 7.25.14

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Caitlin and Ryan gettin' it Also! Don't forget, Saturday is graduation day for our On Rampers! 9:00am is the class they will be at, come introduce yourselves, work out with them, then give them a hard time. A. Every 20 seconds for 6 minutes 1 Power Clean + 1 Hang Power Clean + 1 Power Jerk Notes: No weight for this one, bar only, work technique. B. For Time: Break up however you'd like 80 Sledgehammer strikes (40Left, 40 Right) As heavy as possible 400 Yards Pinch Plate Carry  

Thursday 7.24.14

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A. 10 - 15 Minutes of Kettlebell Snatch Work B.

10 minute time cap:

70/55 Single Arm KB Snatch – 20 reps (10 RT/ 10 LT)

1.5/1 pood KB Step Ups – 20 reps (10 RT/ 10 LT)

Single Arm KB Snatch – 14 reps (7 RT/ 7 LT)

KB Step Ups – 14 reps (7 RT/ 7 LT)

Single Arm DB PS – 8 reps (4 RT/ 4 LT)

KB Step Ups – 8 reps (4 RT/ 4 LT)

Single Arm DB PS – 4 reps (2 RT/ 2 LT) KB Step Ups – 4 reps (2 RT/ 2 LT) C.

3- 5 Rounds

Vertical Lunge 30 sec RT, 30 sec LT

Dancer 30 sec Middle, 30 sec LT, 30 sec RT

Active Hame String 30 sec RT, 30 sec LT

Wednesday 7-23-14

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A) Jerk - 5x2@70% of 1RM - if 70% feels good after 3 sets, move up (intelligently!) B) OHS - 20 min to find heavy single, then 2x3 @ 80% of that heavy single C) 8 minute abs!! (Twice through for :50 work, :10 transition) 1. Leg lifts 2. Hold plank with foot step outs (left out, right out, left in, right in) 3. Russian twists 4. Butterfly sit-ups

Wednesday 7.23.14

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We've been really lucky to have BlueKrishna Photography capture our athletes and members in and out of the gym. Keep their services in mind the next time you need a professional photographer and 'Like' their Facebook page to show them some love!http://on.fb.me/1pAU8Ix A. 3-5 Rounds Childs Pose #1 30 seconds Hip Circles - 4 cone drill Spiderman Crawl + Elbow Drop 10 Yards B. 10 Minutes Gymnastics Practice - Ninja Get Up Series Ninja Get up into Squat Ninja Get up into Squat + Vertical Jump Ninja Get up into Squat + Box Jump C. Teams of 3 18 minute amrap 20 Calorie Row Bear Crawl down the turf Sprint Back