Zombie Bunny On-Ramp Schedule

Zombie Bunny On-Ramp Schedule

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Zombie Bunny CrossFit OnRamp Schedule

Onrampschedule

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

400 M RUN WARM UP

 

10-1 MED BALL CLEAN LADDER

1-10 BURPEE LADDER

 

400 M RUN COOL DOWN

 

DAY 5

 

-SNATCH

-HANG SNATCH

-SQUAT SNATCH

-OVERHEAD SQUAT

-SINGLEUNDERS/DOUBLE UNDERS

 

WOD

-200M RUN

-21 OHS (SNATCH TO OVERHEAD) 70 SINGLE UNERS

-18 OHS / 60 SINGLE UNDERS

-15 OHS / 50 SINGLE UNDERS

-12 OHS / 40 SINGLE UNDERS

-9 OHS / 30 SINGLE UNDERS

-6 OHS / 20 SINGLE UNDERS

-3 OHS / 10 SINGLE UNDERS

-200M 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

 

-BOX

-HANDSTAND HOLD

 

 

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