The basics done well
Thursday, December 8, 2011 Jog 400 metersDROM10 Wall SquatsShoulder Prep10 Wall Ball shots10 GHD Sit ups10 Hip ExtensionsRun 200 meters fastPractice and find your rope climb Rest as needed Complete
Woop Woop!
Warm up250 meter Row15 Light Front Squats15 Pushups Mobilize the Rack Position, 1 minute each arm10 Moderate Front Squats10 Handstand Push ups or variation10 Toes to Bar, practice today’s variation5 Heavy
Gettin’ Funky!
Tuesday, December 6, 2011 Warm-up:10 Roll to stand-up15 second flexed arm hold on rings10 Snatch grip behind the neck press5 Push-up5 Push-up (wide)5 Push-up (narrow)5 Push-up (planche)Plate walk Practice movements
Sweet Potato Ginger Soup
Sweet Potato and Ginger Soup 2 tablespoons coconut oil 1 medium red onion, diced 1 1/2 pound of sweet potatoes, peeled and diced 1 1/2 teaspoons cumin 2 teaspoons salt
Deadlifts and what?
Monday, December 5, 2011 10 Deadlifts (light)DROM10 Deadlifts (moderate)Shoulder Prep5-5-5 Deadlifts (heavy)10 GHD Sit ups10 Wall Squats30 Seconds in a Handstand Rest as needed 225 lb Deadlifts, 21 repsHandstand walk 21 meters225
Oh yeah!
Run 10K (Route here) Cool down: 3 sets for quality: 15 GHD Sit-ups 15 GHD Back extensions Post time to comments. Compare 3/21/2011 Eddie V. Some of you may chose
As One!
Saturday, December 3, 2011 With a partner, preferably of similar athletic ability 60 Push presses200 meter buddy carry60 Pistols200 meter buddy carry60 Kettlebell swings200 meter buddy carry60 Front squats200 meter
Something New!
Read the new On-Ramp Intro Packet now! Friday, December 2, 2011 Warmup Burgener Warm up with PVC Row 250 meters 2 minutes Overhead Mobility with Foam roller aka the Keg
Heavy and Fast
Thursday, December 1, 2011 Row 500 meters and DROM With light loads10 Deadlifts, clean grip with a shrug at the top10 Hang Power Cleans10 Front squats10 Push or Split Jerks
Straight forward!
Wednesday, November 30, 2011 Warm up: 3 Bench Press, every minute on the minute for 12 Minutes Rest as needed, then perform “GI Jane” For time: 100 Burpee Pullups Cool
