Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.
Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
IV. Clean Drills & Barbell Warm-up
Impact/Focus: Clean Ladder EMOTM
Warm-up as needed before working through the following sets and reps every minute on the minute of 1 x Full Clean, athletes should begin at a working weight of 65% of a 1 rep maximum. Climb weight each round by 5-10lbs as able.
10 Rounds, every minute on the minute of
1 x Clean (Climb weight each round)
Post scores to comments.
“Frackie”
Complete each portion for time (vs 18:00 time cap)
Row 750m
10 x Thrusters (75/95lbs)
10 x Pull-ups
– Rest 1:00 –
Row 500m
20 x Thrusters (75/95lbs)
20 x Pull-ups
– Rest 1:00 –
Row 250m
30 x Thrusters (75/95lbs)
30 x Pull-ups
Post score as total time to comments (bonus data reports @ each round’s individual time).
Clean Ladder EMOTM: 110#
Frackie: 2+250m Rx
“Clean Ladder EMOTM” : 140#
“Frackie” : 250m Row at 17:50 Split times 5:40/15:30