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WOD

16
Feb

Monday – February 17th

Another week another Improvement Imminent Podcast! Listen in to check out what is in store for this week!

Strength:
5 superset rounds on a 3 minute clock:
5 strict press 80%
5 Romanian deadlift 80%
*Use the time between sets to mobilize.

WOD:
For time: *15 minute cap
21-18-15-12-9-6-3
Toes to bar
Box step over 24×20/20×24” 50/35# dumbbell or kettlebell set

Cooldown:
2 minute light row or bike
2 minutes each side couch stretch
2 minutes stretching forearms

15
Feb

Sunday – February 16th

9am – WOD
10am – WOD

This Firefighter Hero WOD is dedicated to Edward White, FDNY, Engine 230, who was killed on September 11, 2001.

“Edward White”
23 minutes OTM:
3 deadlift 230/160#
5 strict pullup

14
Feb

Saturday – February 15th

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Ahana and Pla are two new members who came in TOGETHER for their first WOD at CLE a few weeks back! Now they’ve completed OnRamp and are part of our community! Be sure to welcome them!

Partner WOD:
25 minute AMRAP:
100 wallball shot 20/14# at 10/9’
75 dumbbell hang power clean 50/35# (sets of 5 per arm)
50 burpee
25 muscle up (2x pullup)

13
Feb

Friday – February 14th

Another chance to use position and work on a powerful stroke.

Strength:
5 superset rounds on a 3 minute clock:
1 back squat 90%
Supinated grip ring row (max reps)
*Use the time between rounds to mobilize.

WOD:
3 rounds:
21/16 calorie concept 2 (pick your poison)
15 kettlebell swing 70/53#
9 strict ring dip

Post WOD:
5 sets not for time:
10 step up (set a box that is at or above the midway point between your knee and hip, this should feel like an aggressive step)
*Add load if you feel comfortable with your positions and pattern.

12
Feb

Thursday – February 13th

We keep getting in new faces! Mohamed is one of our newest and he’s been crushing it daily!

Skill:
Every 2 minutes for 20 minutes:
1 high hang
1 mid thigh
1 low hang

WOD:
4 rounds for time: *10 min cap
20 abmat situp
10 thruster 115/80#

Post WOD:
10 minutes to teach archer pullups/sliding pullups

11
Feb

Wednesday – February 12th

Get focused and put some power into those ergs!

Strength:
5 superset rounds on a 3 minute clock:
3 back squat 80%
Ring row maximal set
*Use the time between rounds to mobilize.

Intervals:
Complete each effort on a 2 minute cycle:
2 rounds:
10/7 cal ski
10/7 cal row
10/7 cal bike
*Less than 30 sec of work!
2 rounds:
20/15 cal ski
20/15 cal row
20/15 cal bike
*Less than 60 second of work!
**Scale calories as needed.

Cooldown:
2 minute quad roll (each side)
20 situp and reach across

8
Feb

Saturday – February 8th

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Share the sweating!

Partner WOD:
3 rounds for time:
50 calorie row
40 back squat 135/95#
30 toes to bar
20 muscle snatch 95/65#
10 wall climb