AMRAP 7 Minutes of (As Many Rounds As Possible)
3 Burpees
5 Hang Cleans @ 45/PVC lbs
7 Ball Slams @ 20/15 lbs
All posts by mohanad.mokhtar@gmail.com
On-Ramp Day 5
For Time:
300 m Run
10 Deadlifts (PVC-95 lbs)
10 Ring Dips
On-Ramp Day 4
For time:
300 m Run
15-12-9 of:
Medicine Ball Cleans 14lbs for ladies/20 lbs for men
AbMat Sit-ups (or just normal Sit-Ups)
Push-Ups
On-Ramp Day 3
For time:
21-15-9 of:
SDHP (PVC – 75lbs) (sumo Deadlift high pull)
Box Jumps @ 20″ for Men/ 16″ for Ladies
On-Ramp Day 2
For Time :
200 m Run
15-12-9
Shoulder Press (PVC-45 lbs) (empty bar)
AbMat Sit-ups (or normal Sit-ups)
KBS (1-1/2 pood)
Notes:
15-12-9 means that you’ll do 15 rep of shoulder press then 15 rep of sit-ups then 15 rep of Kettlebell swing Then you start with 12 rep of shoulder press then 12 rep of sit-ups then 12 rep of Kettlebell swing and finally 9 rep of shoulder press then 9 rep of sit-ups then 9 rep of Kettlebell swing
On-Ramp Day 1
Advanced Level:
400 Row (if you have a rower machine) or 4-Mins double-unders
Beginner Level:
200 Row (if you have a rower machine) or 2-Mins rope jump or 200m run
Then to all levels:
40 Air Squats
30 AbMat Sit-ups or just Sit-ups
20 Push-ups
10 pull-ups
On-Ramp Introduction
we will start On-Ramp program during this week
as an introduction to our program, put some oil on the joints and to start moving our bodies
The On-Ramp program is for everyone regardless of his/her fitness level you’ll always benefit from it.
workouts can be scaled to met your personal fitness level.
so stay tuned as the first day on-ramp will be posted soon
Welcome to Anubis Box!
Anubis Box is my home gym, can be your can be your garage and of course can be your box your training in.
This blog is about a journey never ends ,it’s about a lifestyle we should all live.
it’s about struggling to be a better version of ourselves ,
to be the idol for your mates,family and your self
..This blog is about fitness,training and daily wods .