Nasty Girls

2017-01-21

3 rounds for time of:
• 50 Squats
• 7 Muscle-ups (scale version on board)
• 95/135 lb Hang power cleans, 10 reps (scale accordingly)

Dirty Boys

2017-01-20

5 Rounds for time:

10 Push-ups
1 Rope Climb ( 3 seated to stand climbs)
10 Strict Presses (75/55) (55/35)
25 Calorie Row

Mobility
OH Banded Distraction
Foam Roll Lats
Accumulate 2 min. Hang on rig

Smooth Criminal

2017-01-19

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)

Scaling recommendation:

1) 80-120 Singles / 16 WB / 8 DL

Mobility
Calf Smash
Posterior Chain Floss
Couch

Bench Press + Pet Rock

2017-01-18

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"
-row 500m
-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 Supermans
25 Abmat Sit-ups
1:00 Plank Hold

The Big Clean Complex

2017-01-17

A1. High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
then A2.
A2. High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
then A3
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.

Scaling Recommendations:
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!

Mobility
Model
Couch
Pigeon
Accumulate 2 min. Hang on rig

Double Kettlebell Day!

2017-01-21

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

Lucky Sevens

2017-01-14

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

Descending Ladder

2017-01-07

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
Burpees

Circuit Training

2016-12-24

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

"12 Days of Christmas" - Kettlebell Style

2016-12-17

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…

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!!!

Spring Session

2016-02-27

Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.

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!!!