Schedule

On Ramp Program Schedule

Day 1

Main Movements
-Air Squat
-Front Squat

WOD
-8 minute AMRAP
-12 Air Squats
-10 Sit-ups
-8 Burpees

Day 2

Main Movements
-Press
-Push Press
-Push Jerk

WOD
-30/20/10
-Push Press (or Push Jerk, if needed)
-Box Jump/Step-up

Day 3

Main Movements
-Back Squat
-Pullup (and scaling for pullup)

WOD
-Back Squat: 3-3-3-3-3
-Finisher: Tabata or Reverse Tabata Wallball

Day 4

Main Movements
-Deadlift
-Sumo Dead High Pull

WOD
-Between 3-5 rounds
-500 meter Row
-3 min AMRAP
-7KB Deadlift
-7KB Swing

Day 5

Main Movements
-Overhead Squat
-Hang Snatch

WOD
-10min AMRAP
-10 Hang Snatch
-5 Overhead Squat
-10 Pushup

Day 6

Main Movements
-Medicine Ball Clean
-Barbell Hang Clean

WOD
-10/8/6/4/2
-Medicine Ball Clean
-Dip Turkish Getup on every other round

Day 7

Main Movements
-Full Snatch
-Full Barbell Clean

WOD
-Tabata
-Plank
-Hallow Rock
-Toes to Bar or Leg Raise

Day 8

Main Movement
-Barbell and Dumbbell Thruster

WOD
-Fran
-21/15/9
-Thrusters
-Pull-Ups