30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

On-Ramp 3

December 04, 2014

Main – On-Ramp/Beginners Class

Victory is the sum of suffering.


CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Fundamental Work

Air Squat

Shoulder Press


Push Press

Push Jerk

1. Dip (quick drop of the hip)

2. Drive (rebound extension of leg and hip)

3. Press and dip (press overhead while dropping hip again)

4. Rise to full extension (extend hip and leg again)

5. Lower bar to shoulders and repeat

Concept II Rower

KB Swing


Front Squat

Back Squat


Metcon (Time)

3 rds

250 meter row

10 KB swings

15 Box jumps

20 Push-ups

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