We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


Wednesday, February 3rd, 2010

Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.

Workout of the Day

A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00

Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day

This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.

On Tuesday morning, I asked Danielle whether she had recently tried a pullup.  She said it had been several months since she tried.   After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups.  She’s a natural.  That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!!  Congrats Danielle!  Here’s the video…


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!