Workout of the Day

Max rounds in 15 minutes:

20 KB Lunges (10 each leg)
10 KB Push-ups + Renegade Row x 10 alternating sides
5 Pull-ups

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Workout of the Day

3 rounds for time:

Pistol x 7 each leg
Run 200m

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Workout of the Day

50-40-30-20-10 rep rounds:

Double Under (jump rope makes 2 passes for each jump)
Sit-Up

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Workout of the Day

Interval Sprints:

2 x 400m sprints
5 x 200m sprints
10 x 50m sprint

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Workout of the Day

10 rounds of the following for time:

10 Hollow rocks
10 Back Extensions
10 Squats

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Workout of the Day

5 rounds for time:

QM 10m up and back
15 Knees to Elbows
QM 10m up and back
15 Tuck Jumps

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Workout of the Day

Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:

Circuit 1-

1:00 Front Plank
20 Dive Bombers
1:00 Handstand

Circuit 2-

:30 L-Sit
20 Lunge + Twist- 10 each side
:45 Side Plank - Each Side

Circuit 3-

20 Russian Twist- 10 each side
20 Pullups
20 Back Extensions

Rest 2:00 and repeat x 2

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Workout of the Day

Parkour Intervals:

Find an environment with varied and random obstacles, optimally between 25 and 50m in length. Perform 10 intervals of 1 minute, moving as quickly and powerfully as possible, interspersed with 30 second rests, for a total of 15 minutes.

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Workout of the Day

7 rounds for time:

Run 200
15 Squat
10 Dive-Bomber Push-Ups
10 L-Pull-Ups

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Workout of the Day

Run 1 lap
10 burpees
10 pull-ups
Run 2 laps
15 burpees
15 pull-ups
Run 1 lap
10 burpees
10 pull-ups

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Workout of the Day

Perform:

5 x 15 seconds L-sit on the minute
followed by
5 x 10 Hollow rocks w/:45 rest between sets
then perform
100 burpees for time.

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Workout of the Day

This workout should be done with a partner. While one person does one exercise, the second person is doing the other, alternate until time is up. If you don't have a partner, hold the static positions for the time it took to finish the moving exercises.

5:00 For rounds
QM 60 Meters vs. Front Plank
2:00 Rest
5:00 for rounds
Burpee + Broad Jump 30 Meters vs. Static Squat Position
2:00 Rest

100 Team Pull-ups
Each member must do as many pull-ups as possible before switching. Each person should keep track of how many reps they have performed. Until the total pull-ups of each partner equal 100.

Workout of the Day

Complete 2 rounds for time:

10 Jump Lunges (lunge, jump up, switch legs, repeat)
10 close-hand push-ups
10 L-Pull-Ups
15 Jump Squats
15 Push-Ups
15 Pull-ups
20 Squats

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Workout of the Day

Sprint intervals:

2 x 400m sprints
5 x 200m sprints
10 x 50m sprints

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Workout of the Day

3 rounds of 5 reps each:

DB Clean and Press
Pull-Up
Turkish Get-Up

Adjust load as needed to make the last rep of each set challenging to finish with good form, rest 1:00 between sets, 1:00 between exercises.

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Workout of the Day

Max rounds in 15 minutes:

Burpee + Broad Jump - 30m
Lunge with Twist - 30m
Sprint- 30m

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Workout of the Day

Max rounds in 15 minutes:

100m Sprint
10 Ring Dips (Sub bench or bar dips 2/1)
15 Squats

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Workout of the Day

Complete for time:

Run 200m
20 Double-unders
Run 400m
40 Double-unders
Run 600m
60 Double-unders

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Workout of the Day

Complete in the order shown for time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

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Workout of the Day

4 rounds for time, 1:00 rest between rounds.

Burpee + Broad Jump 15m up and back
Same number of push-ups as burpees
Same number of Leg Lifts as burpees

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Workout of the Day

10 rounds for time:

10 Burpees
20 Jump-rope Double Unders (rope makes two passes per jump)

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Workout of the Day

With a constantly running clock, perform 1 pull-up the first minute, 2 the second minute, 3 the third, and so on until you cannot perform the required number of pull-ups for the minute that you are on. If you come up short of 10 minutes, start back at one pull-up the minute following your failed set (so if you made it to only 4 pull-ups in the 5th minute, you'll do 1 on the sixth minute, 2 on the seventh, etc. until you reach your second failed set). You can break up the reps into as many sets as needed per minute.

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Workout of the Day

Tabata Squats:

For each of 8 rounds, perform squats at max-effort for 20 seconds, followed by 10 seconds of rest, for a total of 4 minutes. Your score will be the lowest total squats of any one round.

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Workout of the Day

3 rounds for time:

15 L-Pull-Ups
15 Handstand Push-Ups
15 Box Jumps

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Workout of the Day

4 rounds for time:

15 KB Thrusters
15 Pull-Ups
15 KB Swings

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Weekly Update

Hello! We hope everyone had a great week!

We want to let everyone know that our blog is up and running and we would love for you to check it out at www.ripcityfitness.blogspot.com! We are posting a workout of the day (WOD) every day which will give you an idea of our style of training.

When considering these workouts, keep in mind that they are prescribed for individuals at a high level of fitness. However, all of the exercises in these workouts can be scaled according to your current level of fitness or ability. Feel free to email us with any questions you may have concerning the exercises posted in the WOD. Also, you may notice that on the left hand column of the blog we have compiled a partial list of links to explain some of the exercises. This list does not include every exercise we teach and should not replace personal instruction. Whether you are a current client or not, we encourage you to post comments on our blog. If you do a workout we would like to know how you did!

We would like to congratulate our newest clients Lewis Pollard, Chelsea Putnam, Dara Bailey, Nathan Sullivan, Jessica Meiris, Sonja Pearson, Matt Melius, Matt Mastrantuono, and Adam Friedman. Props to starting strong with some tough workouts! Keep up the good work!

Remember for the month of April lock in at a rate of $25 per person per session for small group training.

Keepin' it real,
Ramman and Laney

Workout of the Day

Tabata intervals: Perform each exercise for :20 seconds followed by :10 seconds rest. Repeat x 8 for each exercise for a total of 4:00 each. Move directly to the next exercise with minimal rest.

Squats
Push-ups
Sit-ups
Pull-ups

Keep track of total reps for each :20 second interval. Add together the lowest sets for each exercise for your total score.

Workout of the Day

Run 5k for time, the more hills the better.

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Workout of the Day

4 rounds for time:

25 KB walking lunges
Run 400m

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Workout of the Day

Perform the following for time:

Lunge + Twist 50m, count total reps
Perform as many push-ups as Lunges

Burpee + Broad Jump 50m, count total reps
Perform as many Pull-Ups as burpees

Sprint 50m
25 Burpees
Sprint 50m
25 Dive-Bomber Push-Ups
Sprint 50m
25 Pull-Ups
Sprint 50m

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Workout of the Day

Complete for time:

100 Squats
75 Push-ups
50 Pull-ups

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