Double KB Front Squat + "Kelly"

2017-09-20

A. Double KB Front Rack Squat, 4 x 8 climbing w/band

B. "Kelly" - 5 rounds of: Solo or Team of 2 Peeps
400M Run
30 - Box Jumps, 20/24"
30 - Wall Ball

Clean + "DT"

2017-09-19

A. Clean, 4 x 3 @ 75%

B. "DT" - 5 rounds for time:
12 - Deadlifts
9 - Hang Power Clean @ 105/135#, scale accordingly
6 - Jerks

Floor Press + Snatches + Metcon

2017-09-18

A. Turkish Get Up/Windmill Flow

B. Floor Press 5 x 5, as heavy as possible

C. 10 minute amrap:
250M row
5 - Snatches @ 95/135#, scale accordingly
25 - Double Unders

Press, Push, Push Jerk + "Armed Annie"

2017-09-15

A.
Press 1-1-1
Push Press 1-1-1
Push Jerk 1-1-1

B. "Annie"
50-40-30-20-10
Double Unders
Sit Ups

C. Accessory:
Skull Crushers
Ez Bar Curl

Partner Up

2017-09-14

A..
-row 250m
-hold 2 35/53lb KB's racked beneath your chin while partner rows 250m
Scale accordingly

Alternate and repeat for 4 rounds

B. 4 rounds
Partner A
50 double unders or singles
Partner B
Plank hold

C. 4 rounds
Partner A
25 wall balls
Partner B
Hang hold from rig

D. 4 rounds
Partner A
25 russian swings
Partner B
overhead plate hold @25/45
scale accordingly

Mr. Spectacular

2017-09-16

A. Warm Up:
Dynamic movement
+
1 round of:
5 - halos
5 - slingshots
5 - figure 8 to stand
5 - deadlifts
5 - hikes
5 - power swings
5 - russian swings
5 - SDLHP

B. 25 - 20 - 15 - 10 - 5
Russian Swings +
5 - Mr. Spectaculars
10 - Bell Slams
10 - Seesaw Row
10 - Russian Twists

i.e.
25 - swings + 5 Mr Spec. + Bell Slams + Seesaw + Twist
20 - swings + 5 Mr. Spec. + BS + SS + Twist
15 - etc, etc

Kettlebell Stacking

2017-09-09

Each round adds an exercise -
Start with 30 seconds of swings,
30 seconds rest
then...
30 seconds H2H swings
30 seconds left hand cleans, 30 seconds right hand cleans.
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 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,
1:00 Uppercuts
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,
1:00 Uppercuts
1 - Arm bar, TGU + Windmill R/L

Strength

2017-09-02

Warm Up:
Then
2 x 5 Wall Squats
2 x 10 Wall Swings
2 x 5 Wall Cleans
2 x 10 RDL's
2 x 10 Shoulder Dislocates
2 x 20m Lunges

Then: 6 Way KB Complex
5 x Suitcase DL + Bent Over Row + Cleans + Front Squat + Push Press + Pushup on Bells
4 Rounds 1:1 Rest, add weight each round

*Each round followed by 4 x "Death by 10M"

"D3" Modified

2017-08-26

10 - Renegade Rows, 5R/5L
2 Rounds of “DT”
10 - Renegade Rows, 5R/5L
2 Rounds of “DT”
10 - Renegade Rows, 5R/5L
2 Rounds of “DT”
10 - Renegade Rows, 5R/5L

*DT= 12 Double Kb Deadlifts + 9 Swing Clean + 6 Push Press or Push Jerk

Strength Endurance

2017-08-19

Warm Up:
Flow + Arm Bar
Then:
Shoulder Dislocate x 10
Band Pull Apart x 10
Bear Crawl x 10m
x 3

Then:
KB Swing x 25

Then: 5 rounds of:
KB Tactical Lunges x 10
+ Bent Over Row x 10
+ Mr. Spectaculars x 5

Then:
KB Swing x 25

Then:
Farmers Carry x 30m
Waiter Walk x 30m
x 5

Then:
KB Swing x 25

Cool Down
Foam Roll & Stretch

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.

MOBILITY + YOGA + COMPRESSION - EVERY SATURDAY AT 10AM....

2017-08-11

Our robust Body Tune Up class balances strength with mobility. Learn effective exercises that will train your core, shoulders, legs, connective tissue and joints. Our fun and highly effective stretch series will help to increase range of motion and improve circulation and posture. You’ll not only feel great, but the results will show in your physique.

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.