Deja Vu

2017-07-21

A) Warm-up, 5:00
“Burpee Breakdown”
on board

B) Prep, 10:00
With an empty Barbell:
on board

C) Strength
1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.
– use 13-15″” Box.
– +5% from last week
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 60% for all sets.
– This % is of your athletes 1RM Back Squat.

2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.

D) Conditioning-Solo or Partner Up
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Power Snatch (75, 45)
30 Burpees
30 Power Snatch (135, 75)
20 Burpees
30 Power Cleans (165, 100)
10 Burpees
AMRAP Snatches (210, 120)
– All Levels: Scale down each weight by 10-20#s
– Score = total reps

Alternate Beginner Workout:
AMRAP 17:
40 Burpees
30 Deadlifts (135, 95)
30 Burpees
20 Deadlifts (115, 75)
20 Burpees
10 Deadlifts (95, 65)

E) Extra Credit, 5:00
on board

Kiss Kiss Bang Bang

2017-07-20

A) Warm-up, 10:00
With a partner, one person working
on board

B) Partner Conditioning
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)

– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.

C) Extra Credit, 7:00
7:00 of Tissue Work

Saint

2017-07-19

A) Warm-up, 10:00
With bodyweight and a light Kettlebell:

B) Mobility, 5:00
on board

C) Strength
Heavy Db 1-Arm Rows, 3 x 8, R/L

D) Conditioning
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)

E) Extra Credit, 5:00
3 Rounds of:
on board

MacGruber

2017-07-18

A) Dynamic Warm Up

B) Mobility + Activation Circuit

C) Strength:
Push Press, 3 x 5 @ 70-75%

D) Conditioning:
“MacGruber”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)

L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap

E) Extra Credit
on board, 3 x 8-10 ea. Rest 60s.

Heat

2017-07-17

A) Warm-up
5:00 Dynamic
+
2 Rounds of:
on board

B) Mobility, 5:00
on board

C) Strength
1) Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00

– Re-rack weight and rest 20s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.
– Try to work above 90% of 1RM.

2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

D) 5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.

L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split

E) Extra Credit, 5:00-10:00
on board

KB Fun!

2017-07-08

5 rounds of:

8 - Clean + lunge + push press, R/L
8 - Renegade Rows w/pushup
10 - Banded swings
10 - Banded squats

3 rounds of:
15 - bent hollow rocks
:30 table
15 - supermans
:30 seal rocks

KB4A-2

2017-07-01

Warm Up:
Flow Complex

A1. Back loaded walking lunge, x 10
A2. Waiter carry down and back
rinse and repeat 2 more times

B1. Close grip kb pushups x 10
B2. 1 - Arm row x 10, R/L
rinse and repeat 2 more times

C1. Lateral walking swings, right x 10
C2. Lateral walking swings, left x 10
C3. Front loaded march x 10
rinse and repeat 2 more times

D1. Full lever pull thru x 10
D2. Seal rocks x 10
rinse and repeat 2 more times

KB4A Foundational 1

2017-06-24

3 sets, 8-12 reps/exercise
Rest: 30-60 between sets

A1.Double Front Loaded Squats
A2.Renegade Rows

B1. Floor Press
B2. Swings

C1. Mr. Spectaculars
C2. Leg Lever

Lucky Seven's

2017-06-17

7 rounds/7 reps/7 exercises of: Single or Double Kettlebell (pick your poison)
• Kettlebell swings
• Burpees 7
• Kettlebell Push Press R/L
• mountain climbers 7
• Kettlebell cleans R/L
• Kettlebell Goblet Squat

Full Body Strength + Gasser

2017-06-10

A1. Tempo Pushups, 3 x 6-8
A2. Heavy Power Swings, 3 x 8
rest :60

B1. Renegade Rows, 3 x 8
B2. Bulgarian Split Squats, 3 x 8
rest :60

C1. Janda Sit Ups
C2. Push Press/Push Jerk, 3 x 8
rest :60

D1. Gasser = on the board

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.

CANCELLED UNTIL JULY 22ND

2017-07-08

Will resume in two weeks

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!