Uncategorized Archives - Ratio 1.61 Gym
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WARM UP 2 Sets 200m Row 10 Dual KB Puss Press B/P   Line Drills: 50' Arachnid Boy Lunge 50'Cradle Stretch 50' Samson Stretch 50' Lateral Lunges   2 Sets 100' Box Push 10 Single-Leg Russian Step-Ups (Each Leg) 10 Dive Bomber Push-Ups   STRENGTH 3 Sets 20 Weighted GHD Hip Extensions 25/15 20 KB Bench Press 20 Standing Banded Triceps Extensions   METCON Every 4mins for 12mins 20/15...

WARM UP 300m Ski 2 Sets 5 Overhead Soccer Throws 20/14 10 Overhead Medball Lunges 10 Medball Thrusters 10 PVC Pass-throughs 10 Scapula Push-Ups 20 Pike Shoulder Taps   BARBELL SPECIFIC WARM UP 2 Sets 3 Snatch-Grip Dead Lifts 3 Snatch Pulls 3 Snatch High-Pulls 3 Muscle Snatches 3 Overhead Squats 3 Snatches   STRENGTH Find 1RM Snatch   METCON "Fran" 21-15-9 Thrusters 95/65 Pull-Ups...

WARM UP Line Drills: 50' High Knees 50' Butt Kicks 50' Hamstring Sweeps 50' Solder Kicks 50' Tip-toe Walk 50' Heel Walk 2 Sets 10 Banded Goodmornings 10 Banded Push-ups 10 Weighted Cuban Press (5/2.5) 10 Weighted Bent Over Y Press (5/2.5) 10 Weighted Bent Over T Press (5/2.5)   STRENGTH 1RM Bench Press   METCON 2 Rounds for Time: 10 Snatches (Squat) 135/95 20 Burpees...