Thursday 06.20.2019

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills & Yoga Poses
III. Mobility Drills (band, PVC, Abmat for Rig, Wall, and Floor Drills)
IV. 2 rounds of
5 x Strict Pull-ups or Scaled Pull-ups
10 x Push-ups
10 x In-place Lunges (5L+5R, alt.sides)

Impact/Focus: Pull-up Ascension Ladder
Complete one of the following EMOTM assignments

I. Rx Training for Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00
Perform this workload strict for as long as possible or in entirety if able to do so.

II. Scaled Training for Pull-ups
1,2,3,4,5,1,2,3,4,5 x EMOTM 10:00
Perform this workload if utilizing scaling methods such as Jumping Pull-ups.

III. Weighted Pull-ups
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00 total Provided sets/reps are good to go and able to be achieved in strict, chest-2-bar fashion athletes may wear body armor or weights via belt for the duration of their working sets EMOTM.

Notes:
An example of training via option 1 would be described as follows…
0:00-1:00: 1 x Pull-ups,
1:00-2:00: 2 x Pull-ups,
2:00-3:00: 3 x Pull-ups,
3:00-4:00: 4 x Pull-ups
9:00-10:00: 10 x Pull-ups
(strict reps as able)

Post scores to comments.

“The Roving Barbell”
Complete as many rounds and reps as possible, with one composite/running score, of the following

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Rest 1:00, Then continuing where the athlete left off..

4:00 AMRAP
3 x Hang Power Cleans (95/65lbs)
6 x Back Rack Lunges (95/65lbs)
9 x Bar Facing Burpees

Notes: Scale loads accordingly, Rx+ would ideally use 135lbs for today’s training and the bar must remain off the floor for each rounds first 9 repetitions (ie, the Hang Power Cleans + Lunges). Lunges are on the move today, roving barbells make for a thunderous Thursday training epic. Get some, freaks.

Post one cumulative score to comments.

Skill Development: Pistol Practice
Complete the following for 4-6:00 as an EMOTM of Pistols, removing the higher end volumes to scale as necessary. Even working through controlled negatives would be highly advisable for personal benefit if time is permitting today. Athletes may take rest between rounds as needed if fatigue is persistent post METCON WOD above.

0:00-1:00: 1L+1R x Pistols
1:00-2:00: 2L+2R x Pistols
2:00-3:00: 3L+3R x Pistols
3:00-4:00: 4L+4R x Pistols
4:00-5:00: 5L+5R x Pistols
5:00-6:00: 6L+6R x Pistols

Post scores to comments.