Skill
- Kipping Pullups
- if you have Kipping Pullups, work on 5-5-5 weighted pullups on your own
WOD
5 Rounds of
- 10 Thrusters (89 / 67)
- 10 Toes to Bar
Browsing Category Workout of the Day
Monday Workout: NEW ON RAMP!!! Backsquat and AMRAP
We are starting our next 12 class new member On Ramp program on Monday at 6PM. There is still time to join. Please let us know if you can make it.
Strength
Backsquat 5-5-5-3-3-3
WOD
10 Minute AMRAP
- 10 Wallballs (20/14)
- 30 Double Unders
Score is total number of wallballs.
Saturday Schedule
8AM – CANCELLED
10AM – Free Class (Remember On Ramp Starts on August 9th, so come try us out before you start)
11AM – Makeup a WOD from this week
12 Noon – Oly Lifting
Friday Workout: Press and Static Hold
Strength
Shoulder Press 5-5-5-3-3-3
WOD
3 Rounds with Partner
- 250 Meter Row
- Resting person does static ring hold.
If either person drops from static position, team does 5 burpees between rounds.
Thursday Workout: Muscle Ups
Skill
Muscle Ups
WOD
- 50 Air Squats
- 5 Muscle Ups
- 40 Squats
- 4 Muscle Ups
- 30 Squats
- 3 Muscle Ups
- 20 Squats
- 2 Muscle Ups
- 10 Squats
- 1 Muscle Up
Cash Out
L-Sit Holds (3x Max Holds)
Wednesday Workout: Power Clean
Strength
Power Clean 5-5-5-3-3-3
WOD
3 Rounds of 15 Reps of
- Box Jumps (24″ / 18″)
- KTE
- Walking Lunge (each side)
Tuesday Workout: Sandbag Running & Pullups
!SOCIAL @ BOYLAN HEIGHTS on WEDNESDAY at 7:3oPM. Come one, come all!
15 Minute AMRAP
- Run around building with a sandbag (52/32)
- 10 c2B Pullups
Score is total number of pullups. Scaling is ring rows with chest touching the ring.
Monday Workout: Front Squat & Tabata
Strength
3-3-3-1-1-1 Front Squat
WOD
Tabata intervals:
- 8X Push Press (89/ 67)
- 8X Burpees
Score is total number of reps.
Saturday: Free Day, On Ramp & Makeup!
8AM – Makeup
10AM – Free Intro Class (come about 10 minutes early to sign a waiver)
11AM – On Ramp
11AM – Makeup
12 Noon – Oly Lifting
Friday Workout: Front Squat + Dirty 30
Strength
5-5-5-3-3-3 Front Squat
WOD “Dirty 30″
For Time … 30 each of:
- SDLHP (75# / 57#)
- Thruster
- Hang Power Clean
- Pullups
- Push Ups
- Knees to Elbows
- Box Jumps (24/18)
- Walking lunges
- Squats
- Burpees
