Coached Classes
- First Class at 6:30a (Open Gym)
- Second Class at 11:30a
- Third Class at 6:30p
- Last Class at *7:30p (by reservation only) RAMP classes, must call ahead to reserve a
spot.
Warm-Up
- 10 Pass Throughs
- 10 Reverse Pass Throughs
- 2 rounds of:
-10 MedBall Thrusters
-15 MedBall Deadlifts
-25 Jumping Jacks - 15 Strict Presses w/Bar
- Power Clean Warm-Up w/Bar
Strength
Power Clean – 8×2
- Set #1-3: Warm up to a heavy training weight for the remaining sets
- Set #4-8: Heavy but perfect. Do not add or reduce weight unless good reason
- Rest 1-2 minutes between sets
WOD: 5 rounds for time of:
- 20 GHD Sit-ups
Click here: to see Demo GHD Sit-ups - 15 ft Rope climb, 3 ascents
- 24 Jumping Pull-ups
If you cannot complete rope climbs sub 20 strict pull-ups or 20 band strict pull-ups. Measure the jumping pull-ups so that you have a slight bent in your elbows at the standing position.