AMRAP 7 Minutes of (As Many Rounds As Possible)
3 Burpees
5 Hang Cleans @ 45/PVC lbs
7 Ball Slams @ 20/15 lbs
Category Archives: Fitness
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