8/20/14-8/21/13 Welcome Graduating Class of August 2013 On-Rampers!

-Written by KC

Paleo Potluck and 15 Graduating On-Ramp students! Rock ON!

Healthiest plate of Potluck food on the planet right here.

On-Ramp results! Most people did the Baseline workout 2-3 minutes faster! Showing improvemnt in body awareness, mechanics, and speed.

Workout of the Day 8/20/13

Warm Up:

Farmers & Loggers

then 3 Rounds for Quality:

10 Toes to Bar

4 Pistols

10 Push Ups

Strength:

Back Squat 3 x 3

Conditioning:

30 min. Partner AMRAP

10 Thrusters

10 Box Jumps

400m run

***Partners work one at a time on each complete round

Workout of the Day 8/21/13

Warm UP:

Run 800m

Shoulder Mobility

T-Spine Mobility

Strength:

Pick Back Squat or Push Press

set 1, 5 reps

set 2, 3 reps

set 3, 1 rep

set 4, 5 reps

set 5, 3 reps

set 6, 1 rep

***Load based on FEEL, but should be heavy for you

Conditioning:

100 Burpees for time

*Perform 3 rope climbs every 2 min. starting at the 0:00