Piece by Piece

2017-05-26

Friday, Week 4/Block 1
A) Warm-up - on board

B) Mobility, 5:00
With a PVC:
10 Pass Throughs
10 Around the World
20s Lat Stretch each side
10 PVC OHS

C) Partner Strength Complex
In Teams of 2 in 8:00 Work to Max Load in:
1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

– Spend 10:00 warming up before starting the clock.
– Score = total load between both athletes.
– Beginner Scaling Options:
Front Squat From Rack: Up a challenging 3 if form permits.

D) Conditioning
5 Rounds of:
15 Deadlifts (135, 95)
12 Front Squats (135, 95)
9 Calorie Row
Rest 2:00

L3: (115, 75)
L2: (95, 65) (20s Max Effort Assault Bike)
L1: (75, 55) (20s Max Effort Assault Bike

E) Extra Credit on board

The Cramp

2017-05-25

A&B on on board

C)
AMRAP 15:
1a) Farmer Carry x 100 meters, AHAP. Rest 60s.
1b) Weighted Plank x 30s, AHAP. Rest 60s.
1c) Russian Swings x 10 Reps, Moderate Weight. Rest 60s.

D) Conditioning
With a running clock:
0:00-7:00,
AMRAP of:
30 Double Unders
16 Db Power Snatch, alt R/L

From 10:00-17:00,
AMRAP of:
30 Double Unders
16 Db Hang Power Clean
10 Air Squats

L3: (55, 35)
L2: (45, 25) (Double Under Attempts)
L1: (35, 15) (x2 Single Unders)

Alternate Scaling Options:
– All Snatches: Russian KBS (45, 25)

Hot Blooded

2017-05-24

A&B) Warm-up

C) Skill, 15:00
Gymnastics Skill/GPP
EMOM 10:
ODD MInutes: 50 Ft. each Bottoms Up KB Carry
EVEN Minutes: 20s Hollow Hold/20s Pistols

D) Partner Conditioning
AMRAP 25 w/ a partner:
20 Renegade Rows (50s, 30s)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (50s, 30s)
600 Meter Row

*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.

Alternate Scaling Options:
– Rowing: 600m Run or 60s Double Unders each athlete
– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
– DB Lunges: These can be done with Kbs

E) Extra Credit-on board

Gravitational Pull

2017-05-23

A&B) on board

C) Strength
EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

D) Conditioning
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.

Rx+:(15 Reps each movement) (135, 95)
L3:(95, 65)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)

E) Extra Credit on board

Open 11.5

2017-05-22

Monday, Week 4/Block 1
A) Warm-up on board

B) Strength, 20:00
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique

C) Conditioning
“Open WOD 11.5”
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.

D) Extra Credit-on board

Triplet

2017-05-20

A. 3 x 3
Arm Bars
1/2 Get Up
Windmill

B. Skill
Cleaning up the swing


30-25-20-15 Swings
30-25-20-15 Goblet Squats
10-8-6-4 Manmakers

3 x 5 Pullover Sit Ups with KTB
3 x 5 Plank Knee to Elbow

Kettlebell Stacking

2017-05-13

Start with 30 seconds of swings
30 seconds rest
then...

30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds of swings
30 seconds rest

30 seconds of swings
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 of 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 left hand swings, 30 seconds right hand 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 left hand swings, 30 seconds right hand 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 left hand swings, 30 seconds right hand 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 left hand swings, 30 seconds right hand 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 Kettlebell/Single Kettlebell

2017-05-06

A. 5 x 5
Windmills

B.
10 - Squat Thrust Pick Up
20 - Goblet Squat Bicep Curl
10 - Push Press, R/L
10 - Squat Thrust Pick Up
20 - Russian Swings
10 - Push Press, R/L
10 - Squat Thrust Pick Up
20 - Goblet Squat Bicep Curl
10 - Push Press, R/L
20 - Hand 2 Hand Swings

C: Tabata Mash Up
1/2 TGU
Plank Hold

Walk Like an Egyptian

2017-04-29

A. A. Prehab x 2 sets:
Swing + Goblet Squat w/ 2 second pause at bottom + Bootstrapper x 5 reps
Scap Swimmers x 5 reps/direction

B. Two Sets:
Bottoms Up KB Wall Sit Hold x 30 seconds
Rest 20-30 seconds
Single Arm Overhead Carry + Single Arm Farmer Carry x 50ft per arm
Rest 20-30 Seconds
Bent Knee Hollow Rocks x 24 reps
Rest 20-30 seconds

C. Complete as many rounds and reps as possible in 10 minutes:
50ft Walking Lunge No Weight
5 Mr. Spectaculars (Clean, Push Press, Walkout =1)
50ft Walking Lunge No Weight
30 second Plank on Kb's

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

SKILLS AND TECHNIQUE

2017-05-22

EVERY SATURDAY AT 8AM WITH COACH UBIE.

Please show up at 7:45 to start your warm up and ready to roll at 8AM.

Hip Immersion

2017-05-06

Bring mat, yoga block and water.

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!