Good Times!
Monday, December 19, 2011 2 Rounds for Quality: Jog 100 meters Jog 100 meters backwards 5 Rope pull to stand from lying on your back 5 Cartwheels 10 Jumping Jacks
Health Lift and Videos!
Friday, December 16, 2011 Spend 5 minutes on the Mobility Drills below Warm up3 rounds for Quality of:6 Deadlifts, increase the weight each roundRun in Place for 30 Seconds, practice
Old tricks for an old dog
Thursday, December 15, 2011 Due to the PCF Holiday Party, there will be no Evening Classes tonight, only open gym from 4:30-6pm! DROM10 Wall Squats (slow)Shoulder Prep10 Hip Extenstions2 minute
This is what I’m talking about!
Monday, December 12, 2011 2 Rounds for Quality of:200 meter Jog while jumping rope10 Strict Pull ups or Ring Rows10 Kettlebell Swings10 Wall Extensions1:00 Handstand PracticeSampson Stretch Rest as needed,
Visual Perspicacity
Saturday, December 10, 2011 DROM Row 100 m arms only Row 100 m back and arms only Row 100 meters Shoulder Prep Deadlift 3-3-3-3 (challenging but not too heavy) Rest
Win win!
Friday, December 9, 2011 With no rest between movements, perform5 Deadlifts with Barbell5 Hang Squat Cleans with Barbell5 Jerks with Barbell5 Basic Dot DrillsRest, add weight to the bar, mobilize
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
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
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
One Lung
Monday, November 28, 2011 Warm up: Max Double unders for 2 minutes Bounding Box Jumps for 1 minute 10 Wall Extensions 10 Handstand Pushups or variations, practice kipping 10 Light
