Tuesday, July 29th

*Happy Bday Levi!!!!

** Best of Luck to Andrew N. as he moves on to bigger and better things in Dallas.  You have been a loyal member for many years, and we will certainly miss you!

WU:
Row x 1000m

Strength/Skill:
a) 5 x 5 Strict Press + 3 Push Press + 1 Jerk @ 60% 1RM
b) 5 x 4 Ring Muscle Up + 1 additional Ring Dip after each M.U.

WOD:
Row x 60 calories
Burpees x 50
OH Walking Lunges x 40 (35/15)
Pull-Ups x 30
Deadlifts x 20 (255/165)
T2B x 10

Cash Out:
Mobility
300 FLR

 


Monday, July28th

* Don't forget about the 6pm class on Mondays!

WU:
Wall Squat x 5
Air Squat x 10
Goblet Squat x 15
Goblet Squat Hold x 1 min
Spider man pushup x 10

Strength
*Today we begin our next squat cycle.  There will be some new movements as we will be focused on creating power and an explosive squat. There will be modifications for all exercises, so please listen to your coaches so we can minimize any flaws in technique.

Low Bar BS
4 x 5 @ 50%1RM with 5 sec hold at the bottom of each squat.
*Emphasis is on driving out of the hole with maximum effort on each lift.  
Weighted Box Jumps (Do not Rebound! Jump up, step down)
4 x 5 (20" box) with 2-DB's/KB's.  
*If you are not comfortable with box jumps or consistent with them, then you will perform weighted jumps

WOD:

12 min AMRAP
Run x 100m
Bear Crawl x gym
T2B x 8
Deficit HSPU x 4 (45# plates)

 


Friday, July 25th

 

OPEN GYM

-or-

My Bday Wod

Run x 300m
then 3 rounds of
Pushups x 33
Squats x 33
KB Swings x 33 (55/35)
Run x 300m

 


Thursday, July 24th

 

*Tomorrow will be an Open Gym format!

WU:
Row x 750m
Push ups x 25
Lunge/Pistol/SLDL x 20m

Strength:
Tempo Deadlifts 5 x 3 (225/135) 30X2
Muscle Ups 5 x 3 + 1 additional dip

WOD:
Tabata
DB Push Press - rest in OH position (35/20)
Russian KB Swings - rest in bottom of Squat w/ KB (55/35)
V-ups - rest in seated pike postion

Cash out:
300 FLR

 


Wednesday, July 23rd

 

WU:
Burpee x 20
PVC Pass Through x 10
PVC OHS x 20
PVC Good Morning x 10

D.O.W.

a) 3 x Complex (45/35)
SG DL x 5 + Hang High Pull x 5 + Hang Muscle Snatch x 5 + OHS x 5 with 3 sec pause at bottom of squat.

b)Complex + OHS - use OHS 1RM %.  Perform both snatches prior to doing your set of OHS.
Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 50% 1RM
Power Snatch + Hang Power Snatch + OHS @ 1 x 5 @ 60%
Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 70%
Power Snatch + Hang Power Snatch + OHS @ 1 x 3 @ 75%

WOD - will begin 15 mins before end of class!
Row x 1000m
Hang Power Snatch x 50 (75/45)
Burpees x 25
*Every time you put the bar down during the Snatch, you must perform 5 x OHS before beginning rep count of HPS!

 

 


Tuesday, July 22nd

 

WU:
Run x 300m
Bear crawl x gym
Spiderman Push Up x gym

Strength:
a) Pendlay Row 5 x 8 (Heavy as possible)
b) T2B 5 x 6 (strict, no kipping)

WOD:
Run x 800m
then:
10,9,8…1
OH Box Step Ups 20" (35/15)
Pull-Ups (Strict, no kipping)
then:
Run x 800m

Cash Out:
Plank Hold x 2 min
L & R Side Plank x 2 min/ea
Wall Sit x 2 min

 


Monday, July 21st

 

WU:
Wall squat x 5
Air Squat x 10
Jumping Squat x 10
Lunge x 10
Jump Lunge x 10

Strength:
a) EMOM - 5 mins
Burpees x 5
Hang Squat clean x 5 (135/95)
Rest 2 mins
b) EMOM - 5 Mins
Push Press x 5 (135/95)
Front Rack Lunge x 6 (3r/3l)

WOD:
10 min running clock
Dubs x 100 (Scaled/working x 50)
Then:
AMRAP with remaining time
Thruster x 10 (95/65)
BB Burpee x 10

Cash Out:
Situps x 100
Pushups x 100

 


Friday, July 18th

 

*9am Saturday Class Only this weekend.  No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!

OPEN GYM

-or-

F.Y.F.

Wall Balls x 150
EMOM Clean (Full) & Jerk x 1 (185/115)

rest x 5mins

Muscle Ups x 20 (C2B Pull-ups x 40)
EMOM Snatch (Full) x 1 (155/95)

rest x 5mins

Row x 2000m (Pace: 7:10/8:20)
Every second over above pace must be completed as burpee pull-ups

-or-

Work on any movement, strength, skill, wod of your choice!!!

 


Thursday, July 17th

 

*9am Saturday Class Only this weekend.  No OnRamp! Come out to CF North Houston to show your support for your coaches and fellow Roughnecks, as they compete in the Downtown Throwdown!

WU:

High Knees x 15
Jumping Jacks x 15
Lunge x 10
Squat Hold x 1 min

PW:
EMOM - 10 mins
Pistols x 4 + Burpees x 8

WOD:
3 Rounds
Pull-Ups x 15
DB Push Press x 20 (35/20)
Situps x 25
Walking Lunge x 60m

Cash Out:
HS Walk x 100'

 


Wednesday, July 16th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
PVC Pass Through x 20
PVC OHS x 20
PVC Lunge & Twist x 20
PVC Good Morning x 10
Inch Worm x 10

Strength:
Deadlifts 5 x 5-8 Unbroken Sets ONLY @ 225/165
Box Jumps 5 x 5 (24/20)

Wod:
Partner AMRAP - 12 mins
P1: (Pace) Row x 20 calories
P2: AMRAP
Power Snatch x 10 (95/65)
OHS x 8
T2B x 6

Cash Out:
300 FLR
Wall Sit till failure, every two sets broken on FLR

 


Tuesday, July 15th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
2 Rounds
Jumping jacks x 20
Straight leg Situps x 15
Push Up Through x 10

Strength:
4 Rounds of :30w/:30r
Z Press @ 65/45
45 degree Flutter Kick w/ Bar Support
*Alternate each movement

WOD: 15 min Cap!
Dubs x 25
KB Swing x 40 (55/35)
Dubs x 25
KB Snatch x 30
Dubs x 25
KB C&J x 20 (10r/10l)
Dubs x 25
KB Snatch x 30
Dubs x 25
KB Swing x 40
Dubs x 25

Cool Down/Cash Out:
Man Makers x 30 (35/25)
T2B  x 5 every set of 6 reps

 


Monday, July 14th

 

**This Saturday, we will only be open for the 9am class.  Your coaches, and fellow athletes are competing in the Downtown Throwdown.  It will be at CF North Houston starting at 8am.  Come out and support your club as Coach Clay, Coach Alex, Coach Erin, Sally, and Levi compete.

WU:
Wall Squat x 5
Air squat x 10
Jumping Air Squat x 15
Lunge & Twist x 10

Strength:
a) Back Squats - Work up to a heavy set of 5

b) Weighted Pull-ups x 3 between sets of Back Squats

WOD:
"Nasty Girls"
3 Rounds for time!
Squats x 50
Muscle Ups x 7
Hang Power Clean x 10 (135/95)

Cool Down/Cash Out:
100 Hollow Rocks

 


Friday, July 11th

 

WU:
Squat/Lunge x 30
Situps x 20
Body Row x 15

WOD:
30 min EMOM
1) Row x 200m/170m
2) Front Squat x 6 (155/105)
3) Box Jumps x 10 (24/20)
4) Dubs x 30 (s/w x 15)
5) Slam Balls x 10 (50/20)

Cash Out:
Single Set of each to failure:
Wall Sit
Center Plank
Side Plank (L&R)
6" Hold


Thursday, July 10th

 

*Final reminder: There is no 7:30pm class this evening!!!

WU:
Run x 300m
Broad Jump x gym
Bear Crawl x gym

PW:
EMOM - 10 mins
Alternate Hands each minute
KB Snatch x 6
KB Waiters Carry x gym

WOD:
Run x 400m
Pushups x 40
Run x 300m
Knuckle Pushups x 30
Run x 200m
Diamond Pushups x 20
Run x 100m
Clapping Pushups x 10
*Must lunge the last segment into the gym of each run!

Cash Out:
Atomic Situps x 30 (25/15)
Mobility: Banded Hamstring Stretch

 


Wednesday, July 9th

 

*Reminder: There will be no 7:30pm class tomorrow (Thursday) evening at the gym.

WU:
Run x 200m
Wall Squat x 5
Air Squat x 10
Jumping Air Squat x 10
Lunge x 10
Jump Lunge x 10

Strength:
a) Pause Squats (Back squat)
5 x 3 @ 135/95
Pause below parallel and hold for a full 3 count.  Then explode back to top of movement.

b) Box Jumps
5 x 5 (30/24)

WOD:
3 Rounds for total working time
Deadlift x 5 @ 50% 1RM
C2B Pull-ups x 10
Sprint x 200m
C2B Pull-ups x 10
Deadlift x 5 @ 50% 1RM
*Rest x 1:30 before beginning each additional round.  Do not begin round before you have reached 1:30 rest!!!!
When you have finished 3 rounds, deduct 3 mins from the clock to get your total working time.

Cash Out:
Sprint 5 x 200m @ 90% ME
Full recovery between sets.

 


Tuesday, July 8th

 

WU:
Jumping Jacks x 30
Pushup through x 20
Pull-ups x 10

Strength:
Muscle Ups 5 x 5
HS Walk 5 x 5 mats
L-Hang 5 x :20 sec

WOD:
AMRAP - 12 mins
KB Swing x 12 (55/35)
Situps x 8
TGU x 4

Cash Out:
300 FLR
every time you break, add an additional :05 to your time until you complete.

 


Monday, July 7th

 

*We will not be holding the 7:30pm class this Thursday evening.

WU:
Burpee x 20
Squat/lunge x 20
HR Push Up x 20

Strength:
Every :30 for 12 mins - alternate between sequence 1 & 2 every :30 seconds
1) Power Clean + Front Squat + Full Clean (135/95)
2) Power Clean + Front Squat + Full Snatch (135/95)

WOD:15 min Cap
EMOM stop and perform 3 x burpees beginning at 0:00
Power Clean & Jerk x 21 (95/65)
Pistols x 18 
PC & Jerk x 15
Pistols x 12
PC & Jerk x 9
Pistols x 6 
(Scaled Pistols: Jump Lunges, same count)

Cash Out:
50 x Strict Pull-ups
25 x T2B
50 x Strict Push-ups

 


Friday, July 4th

 

*We will be open from 930a-1130a.  No class or OnRamp on Saturday.

OPEN GYM

-or-

"Brenton"
5 Rounds 
Bear Crawl x 100ft
Standing Broad Jump x 100ft
*Do 3 x burpees every 5 broad jumps

-or-

7 Rounds for time
Hang Snatch x 14 (65/35)
Box Jumps x 14 (20")
HR pushups x 14
MB Situps x 14 (20/14)

 


Thursday, July 3rd

 

**Regular class schedule this evening.  Friday we will only be open from 930a-1130a.  No class or On Ramp this weekend for the holiday.

WU:
Jumping Jacks x 30
Pushup Through x 20
Body Row or Pull Up x 10

Strength:
20 mins to work up to a heavy set of 3 Bench Press or Floor Press
Between sets, perform :20 L-Hang

WOD: 15 min Cap!
Row x 750m
then:
5 Rounds:
Power clean x 5 (165/115)
Box Jump x 7 (24/20)
T2B x 9

Cash Out:
Deadlift 5 x 5 @ 75% 1RM

 


Wednesday, July 2nd

 

WU:
Row x 1000m @ 18 s/m

PW:
DB Lunge & PP x 5 gym lengths (35/20)
With 2 DB's, Lunge the entire length of the gym 5 times.  Every 5 lunges, stop and do 5 push press, and continue until your distance has been covered.

WOD:
AMRAP - 12 mins
Dubs x 20
Burpees x 5

Cash Out:

Ring Support x 300 sec (Hold yourself on rings, arms locked, and hands turned out)
Ring Dips x 5 each time you break a set!

 


 

 

Tuesday, July 1st

WU:
Jumping Jacks x 50
Spider Man Pushup x gym
Body Row x 25

PW:
15 mins to work on HSPU/HS Walk
or
10,9,8,…1
HSPU
HS Walk x # of mats

WOD:
"Helen"
3 Rounds
Run x 400m
KB Swing x 21 (55/35)
Pull-up x 12

Cash Out:
T2B x 50
Sets of 10…If you fall short, you must do Burpee - T2B for remaining number of reps in that set