CONGRATULATIONS TO OUR SEPTEMBER ON RAMP GRADUATES!!
Back row: Kim, Mike, Travis, Stephen, Zach, Nathan
Front row: Alexis, Stephanie, Jen, Rima, Terri
@ 0:00 AMRAP 20:
5 Handstand Pushups
20 Wall Ball, 20#/14# to 10′
5 minute rest, then:
@ 25:00 AMRAP 10:
5 Box Jump Overs (30″/24″)
10 American KB Swings (32kg/24kg)
20 Double Unders
These workouts are very taxing on their own, and together present A LOT of volume.
TARGET INTENSITY: 8.5/9
Strict Handstand Pushup:
HSPU1: If the STRICT HSPU are low (1-3), you may add some kipping reps.
HSPU2: For athletes who cannot perform strict HSPU but can perform kipping, scale movement to kipping.
HSPU3: Scale movement to strict dumbbell, barbell, or kettlebell press (mod heavy)
Toes-to-Bar: Athlete should be able to work in consistent sets of 4-6.
T2B1: Knees to Elbows
T2B2: Knees to Chest
T2B3: Abmat Situps
Wall Ball: Athlete should be able to work in consistent sets of 7-10 with short breaks.
WB1: Scale weight to 10′
WB2: Scale weight & height to 9′