On-Ramp Schedule

 


Day 1


-DEADLIFT

            -Medicine Ball Deadlift

            -PVC Pipe Deadlift

-PRESS

            -Strict Press

            -Push Press

            -Push Jerk

 WOD

5 RFT

5 HR PUSH-UPS

10 DEADLIFT (PVC PIPE/TRAINING BAR)

15 PUSH PRESS (PVC PIPE/TRAINING BAR)

200M RUN


 DAY 2


 

-PULLUPS

            -Ring Rows

            -Assisted Dip (band)

            -Jumping Pull-ups

            -Kipping Pull-ups

-THRUSTERS

-LUNGES

WOD

15 MIN AMRAP

5 PULL-UPS

10 LUNGES

15 THRUSTERS


DAY 3


 

-KNEES TO ELBOW

-KNEES TO CHEST

-TOES TO BAR

-DUNBELL PUSH PRESS

-BOX JUMPS

WOD

5RFT

-10 BOX JUMPS

-10 DB PUSH PRESS

-10 TTB/KTC/KTE

-200m RUN


DAY 4


 

-WALL BALLS

-MEDBALL CLEANS

-HANG CLEANS

-POWER CLEAN

WOD

10-1 MED BALL CLEAN LADDER

1-10 BURPEE LADDER


DAY 5


 

-SNATCH

-HANG SNATCH

-SQUAT SNATCH

-OVERHEAD SQUAT

-SINGLEUNDERS/DOUBLE UNDERS

WOD

-21 OHS (SNATCH TO OVERHEAD) / 60 SINGLE UNERS / 100M RUN

-15 OHS / 50 SINGLE UNDERS / 100M RUN

-9 OHS / 40 SINGLE UNDERS / 100M RUN

-15 OHS / 30 SINGLE UNDERS /100M RUN

-21 OHS / 20 SINGLE UNDERS /100M RUN


DAY 6


 

-BACK SQUAT

-FRONT SQUAT

-KETTLE BELL SWINGS

WOD

15 MIN AMRAP 

-5 PUSH-UPS

-“BEAR COMPLEX” (7X)

-20 KETTLE BELL SWINGS


 

DAY 7


 

-SQUAT THERAPY

-PULL-UPS

-RING ROWS

-BANDED

-JUMPING

-WALLBALLS

-HANDSTAND PROGRESSION 

WOD

5 RFT

30 SEC HANDSTAND HOLD

30 AIR SQUATS

20 PULL-UPS

15 WALLBALLS


 

DAY 8


 

-AIR SQUATS

-PUSH-UPS

-PULL-UPS

-ROWING

WOD

 BASELINE

-500M ROW

-40 AIR SQUATS

-30 SIT-UPS

-20 PUSH-UPS

-10 PULL-UPS

 

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