Franchise

2017-04-25

A. Front Squat (3×5 @ 75%)

B. 21-15-9:
Push Jerks/Push Press (135/95) (95/65) (75/55)
C2B Pull Ups (Kipping) (Jumping)

Mobility
Banded Overhead Distraction
Acc. 1 min. in T-spine Smash
Couch
Lateral Opener (Bicep)

Benchwarmer

2017-04-24

A. Turkish Get Ups, 5 x 2 reps (slow and controlled w/light to medium weight)

B. 3 Rounds:
20/15 Calorie Row
15 - Bench Press (135/95) (115/80) (95/65)
200m Run

Mobility
Posterior Chain Floss
Banded Ankle Floss
Later Opener
Acc. 1 min. Hang from Rig

Devil of Ramadi-fied

2017-04-22

4 Rounds for Time (with a Partner)
8 Man Makers (35/20 lb) / Partner Plank
20 Deadlifts (95/135 lb) / Partner Wall Sit
24 One-Arm Dumbbell Snatches (35/20 lb) / Partner Scissor Kicks

Cash out:
400M Run / Partner Rows

Partition the work as needed but both partners must work at the same time. Partner A may not start a rep until partner B is also working. Partners may switch positions at will.

Thumper

2017-04-21

As many rounds/reps in 15 minutes:
1 Round of Strict “Cindy” (5 strict pull ups, 10 pushups, 15 squats)
30 Double-unders

Echo

2017-04-20

4 rounds of:
10 - Burpee box jumps
15 - Thrusters, 65/95#, 75/45#
20 - Calorie Row

Beastly Good Time

2017-04-22

For time with single or double kettlebells:

10-9-8-6-7-6-5-4-3-2-1
KB Swings

1-2-3-4-5-6-7-8-9-10
Goblet or Front Rack Squats

after every round do 2 Beastmakers w/double kb's

* 10 swings + 1 squats + 2 Beastmakers
9 swings + 2 squats + 2 Beastmakers
8+3+2

Kettlebell Complex

2017-04-15

A. Three Sets:
Get up x 2/arm
Floor Press x 5
Bent Over Row x 5

B. Buy In -
50 - Swings

1-2-3-4-5-4-3-2-1 reps of:
Clean + Lunge + Push Press, right/left

Cash Out -
50 - Swings

Curtis P. Jingle Jangles with Double Kettlebells

2017-04-08

2-4-6-8-10 Ascending ladder of Kb Curtis P *swing clean, push press, lunge r, lunge l

10-8-6-4-2 Descending ladder of Kb Seesaw Bent Over Row

5 - Jingle Jangles between each set:

2 - Curtis P + 10 - Seesaw Bent Over Row

5 - Jingle Jangles

4 - Curtis P + 8 - Seesaw Bent Over Row

5 - Jingle Jangles

6 - Curtis P + 6 - Seesaw Bent Over Row

5 - Jingle Jangles

Continue until you have reached 10 Curtis P and 2 Seesaw Bent Over Row

Kettlebell Stacking

2017-03-25

Each round adds an exercise -
Start with 30 seconds of swings,
30 seconds rest
then...
30 seconds swings
30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds rest

30 seconds,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows.
30 seconds rest (whew!)
THEN..

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups (which by this point feel like some kind of "break")
30 seconds rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.
30 seconds (or a little more) rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts
30 seconds (or a little more) rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand
30 seconds to 1:30 rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
one Turkish Get Up on each side.

Double Kb

2017-03-18

A. Prehab x 2 sets:
Goblet Squat w/ 1 second pause at bottom of each rep x 10 reps
Scap Swimmers x 5 reps/direction

B. Two sets: :30 work
- Get up x 1 / arm
- Plank on Elbows
- Double Kettlebell Bent Over Row with pause at top position
- 1 Arm Swings, R/L
Rest 1:00

C. Three rounds for time:
20 - Swings
10 - Bent Over See Saw Rows, R/L
5 - Clean + Squat + Push Press, R/L

8AM EVERY SATURDAY

2016-05-14

With Coach Ubie

YOUTHFIT PROGRAM

2016-12-10

NOT IN SESSION AT THIS TIME

Starts July 12th

2016-07-11

Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

BODY TUNE UP CANCELLED

2016-12-10

DUE TO HOLIDAYS AND WRESTLING SEASON, BODY TUNE UP IS CANCELLED UNTIL JANUARY 17TH. HAPPY HOLIDAYS EVERYONE AND SEE YOU NEXT YEAR.

CANCELLED

2016-12-03

BODY TUNE UP CANCELLED SATURDAY DECEMBER 3RD.

BACK IN SESSION

2016-11-26

Bring a mat, yoga block and blue balls!

It's a Quad and Hammie Good Time....

2016-11-05

Bring your mat, block and balls!

ROMWOD + HAPPY FEET

2016-10-22

Please bring your mat, yoga blocks, therapy balls!!!