17.5

2017-03-24

10 Rounds for time of:
• 9 Thrusters
• 35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Scaled:
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Front & Center

2017-03-23

A.
3x3 Power Clean
then
3x3 Front Squat

B.
3 rounds for time:
21/15 Calorie Row
15 Pull-ups or Ring Rows
9 Burpees

Bell Hop

2017-03-22

For time:
25 Kettlebell Swings (53/35#) (35/26#) scaled
50 Sit-ups
100 Double-unders or 100 singles
20 Kettlebell Swings
40 Sit-ups
80 Double-unders or 80 singles
15 Kettlebell Swings
30 Sit-ups
60 Double-unders or 60 singles
10 Kettlebell Swings
20 Sit-ups
40 Double-unders or 40 singles
5 Kettlebell Swings
10 Sit-ups
20 Double-unders or 20 singles

Mobility
Calf Smash
Seated Straddle
Upward-Facing Dog

Steel Yard

2017-03-21

AMRAP 13:
15 Deadlifts (135/95#) (95/65#)(75/45#)
12 Hang Power Cleans (135/95#)
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Thrusters (135/95#)

Tidal Wave

2017-03-20

10-9-8-7-6-5-4-3-2-1
Bench Press, 95/65# scale accordingly
Strict Pull Ups

*25 double under after each round

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

Walk Like An Egyptian

2017-03-11

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 ManMaker (Pushup Row R, Row L, Burpee, Ground to OH =1)
50ft Walking Lunge No Weight
30 second Plank on Kb's

Swings + EMOM

2017-03-04

A. Swing variety practice

B. EMOM x15 Minutes

Min 1: 5-8 Renegade Rows + Pushups

Min 2: 5-8 Clean & Push Press R/L

Min 3: 30 Swings

Descending Ladder

2017-02-25

10-8-6-4-2

Clean
Banded knee Jump Squats
Push Press
Swings
Renegade Rows
Banded Knee Goblet Squat pulse
Weighted Janda Sit Ups

Tabata Kettlebell

2017-02-19

8 rounds of :20work/:10 rest alternating movements

Swings / Goblet Squats
1:00 rest

Dead Clean / Push Press
1:00 rest

Rows / Squat Thrust
1:00 rest

Tuck Ups / Supermans
1:00 rest

Halo Chop / Figure 8 to Stand
1:00 rest

Bell Slams / Mega Plank Hold

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!!!