October On Ramps Get Going

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10-12-2009 Thanks for signing up online for class and bringing in a voided check. Warm-up: 1) DROM while jogging around gym 2) 1 trip each: Slow bear crawl Sampson lunges Horse stance walk 3) Pick one strength/skill series that best addresses your weaknesses. “Christine” 3 rounds for time: Row 500m 12 Deadlifts BW 21 Box Jumps 24″ 1) spinal rock … Read More

Tag Team

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10-9-2009 Alternating with a partner: Complete as many rounds as possible 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Powercleans, 7 reps 95/65 pound Sumo Deadlift High-pull, 9 reps DROM: 10 pullovers + hold 10 active raises + hold Downdog shoulder stretch Good morning Jason & Marie! Welcome to your official first class after On Ramp. Everybody … Read More

Kettlebell Slippers

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10-8-2009 Please sign up before coming to class. Click on the “Store” link in the upper right of this page and login to your account. 1) Hang squat clean practice. 2) Press 70% x 5. 5 sets, 2 min rest. 3) Row 30 seconds for max calories, 1 minute rest. 4 intervals. DROM: 5/5 tripod switches 5/5 leg shoots 5 … Read More

Stories

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10-7-2009 If you could, please sign up before coming to class. Click on the “Store” link in the upper right of this page and login to your account. Thanks for bringing in a Voided check! 1) Back squat 80% x 4. 5 sets. 2) Sprint 400m x 2, 5 min rest b/t runs. All out! Jessica’s ( my fiance as … Read More