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Monday 04.22.2019

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ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Clean
5 x Med Ball Squat Jumps
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat & Plyos
Warm-up sets/reps are 3 sets of 3 reps Front Squat + 5 reps of Plyometric Squat Jumps or Box Jumps. Weights used should represent traditional warm-up loads as athlete’s prepare to sustain a workload of 70-80% of their most recent 1RM.

6 Rounds, on the :90, of the following

3 x Front Squat (70-80%1RM)
5 x Squat Jumps (both hands to rig from med ball).

Notes: Single rep max efforts were recently trained via 04.01.2019 and 04.08.2019. Those looking for an additional challenge today may use Box Jumps for Squat Jumps at 24/20” respectively. The vertical height achieved is secondary to an ideal hip track and positional loading of the legs during the jump.

Post scores to comments.

“Book-ens”
Complete for time
Run 400m

5 Rounds of
10 x American Kettlebell Swings (32/24kg)
10 x Burpees

Run 400m

Notes: Scale load as necessary to emphasize proper technique followed by unbroken workloads of ten reps per round on the Kettlebell Swings.

Post scores to comments.

Samy Daghir

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