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Intro.Onramp Smartblock Small

STRENGTH/SKILL: Only doubles this week for our front squats, although we will be throwing in some tempo to the squats today and coupling them with squat jumps to offset the low number of reps!

A. FS: 8x 2; TEMPO 3-3-1 for all reps, rest 1:00
B. Squat Jumps 8x 10

WOD: Descending ladder from ten down to one of a classic bodyweight pull/push combo of pull-ups and handstand-push-ups!  Efficiency and quality of positions will prove to be important here to knock out the rounds one at a time; connected hollow/arch positions on the pull-ups and a solid tripod and engaged body on the HSPU is what we will be looking for!

FOR TIME: 10-9-8-7-6-5-4-3-2-1

  • Pull-ups
  • HSPU

POST: Mobility/Flexibility

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Michelle Pennie

I was lucky to find Mike, Chris and Tanya at Real Fitness Sarasota during a rough point in my career. I needed an outlet after many stressful days and looked forward to my daily WOD (workout of the day) at 5pm. I knew if I could get through my day, then I could get through Read More »

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