GREAT NEWS.....NEW TRACKING SYSTEM...more info
3 rounds for time of:
• 50 Squats
• 7 Muscle-ups (scale version on board)
• 95/135 lb Hang power cleans, 10 reps (scale accordingly)
5 Rounds for time:
1 Rope Climb ( 3 seated to stand climbs)
10 Strict Presses (75/55) (55/35)
25 Calorie Row
OH Banded Distraction
Foam Roll Lats
Accumulate 2 min. Hang on rig
A. Deadlift 5 x 3,
Take 15 minutes to build up to work weight.
B. AMRAP 15:
60 Double-unders (180 Singles)
30 Wallballs (20/14) (14/10)
15 Deadlifts (245/165) (205/145) (185/135)
1) 80-120 Singles / 16 WB / 8 DL
Posterior Chain Floss
Warm up: Lightweight Kb
10 - kettlebell halos, R/L
10 - goblet squats w/pause at bottom
10 - slingshots R/L
10 - russian swings
10 - figure 8 to stand
5 - walkouts with pushup
10 - cleans R/L
A. Db Bench Press, 5 x 5 climbing
B. "Pet Rock"
-hold 2 - 35/53lb KB's racked beneath your chin while partner rows 250m
Alternate and repeat for 3 rounds
C. Midline Cashout
NOT for time:
25 Russian Twists (45/25) (25/15)
25 Abmat Sit-ups
1:00 Plank Hold
A1. High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
A2. High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
A3. High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
rest, repeat for 5 more sets building
Take 6 sets to build to your heaviest set.
1) Rest for 10-20 seconds after each shoulder to overhead movement.
2) Members, 3 months or less: Perform the first 4 or 8 movements instead of all 12. This will enable you to focus on form/technique – the most important aspect of what we do!
Accumulate 2 min. Hang on rig
A. 5 rounds of
5 - Mr. Spectaculars
5 - Renegade Rows, 5R/5L
5 - Front Squats
10 - Wtd Leg Raises
15 - Hand to Hand Swings
:20 Banded Sprints
7 rounds/7 reps/7 exercises of:
• Kettlebell swings 7R/7L
• Burpees 7
• Kettlebell Push Press 7R/7L
• mountain climbers 7
• Kettlebell cleans 7R/7L
• Kettlebell Goblet Squat to Bootstrapper 7R/7L
12,10,8,6,4,2 reps of:
Kettlebell clean L/R
Kettlebell push press L/R
Walking lunges L/R
Kettlebell 1 arm row or pull ups
Kettlebell swings L/R
Reverse lunge :30 per leg
Slingshot :30 each direction
C&P :30 per side
Swing :30 per hand
Squat with KB in steering wheel position 1:00
Rest 1:00, repeat for a total of 5 rounds
1 - Turkish Get Up
2 - Push Press, R/L
3 - Clean, R/L
4 - Squat Thrusts
5 - Goblet Squats
6 - Deadlift
7 - Halos, R/L
8 - Slingshots, R/L
9 - Figure 8 to stand
10 - Russian Swings
11 - Reverse Crunch
12 - Beastmakers
So it looks like this:
Round 1 = 1 TGU per side
Round 2 = 2 push press per side, then 1 TGU per side
Round 3 = 3 clean per side, 2 push press per side, then 1 TGU per side
All the way to Round 12…
With Coach Ubie
NOT IN SESSION AT THIS TIME
Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!
Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.
DUE TO HOLIDAYS AND WRESTLING SEASON, BODY TUNE UP IS CANCELLED UNTIL JANUARY 17TH. HAPPY HOLIDAYS EVERYONE AND SEE YOU NEXT YEAR.
BODY TUNE UP CANCELLED SATURDAY DECEMBER 3RD.
Bring a mat, yoga block and blue balls!
Bring your mat, block and balls!
Please bring your mat, yoga blocks, therapy balls!!!