Week 3 Oly Cycle

2017-11-20

A. 3 position snatch= 1 rep
High Hang
Above the knee
From the Floor

*optional exercises see coach

B.Teams of two, 20 minute time cap, 1 athlete works at a time:

50 calorie row
50 burpee
50 kb swing @ 35/53

same modalities @ 40-30-20-10

Project Purple - Push/Pull for Pancreatic Cancer

2017-11-18

To help raise awareness and funds, we will be participating in the Push/Pull for Pancreatic Cancer initiative on November 18th at 9AM at CFM.

The WOD:
20 minute AMRAP
11 Pull Ups
18 Push Ups
3 Dead Lifts (body weight)
200 Meter Run

Snatch + Clean & Jerk or WOD only

2017-11-17

A. Snatch
3@45%
3@45%
2@55%
1@65%
1@70%
1@75%
1@80%
1@82.5%
1@87.5%
1@92.5%
1@95%

B.Clean & Jerk
3@45%
3@45%
2@55%
1@60%
1@65%
1@70%
1@75%
1@85%
1@90%
1@95%
1@97.5%

*optional to complete WOD instead of Snatch & cl&j

C. For completion:
500M Row
then
3 rounds of:
10 - DB 1-arm rows, heavy but doable w/good form
10 - Box/Ring Dips
10 - Db Russian Twists, R/L
then:
250m Row
then
3 rounds of:
10- DB Push Press, heavy but doable w/good form
10 - Kb Russian Swings
10 - Weighted Sit Ups
then
500M Row

Back Squat + 5 Rounds

2017-11-16

A. Back Squat
3@45%
3@50%
3@55%
3@60%
3@70%
3@80%
3x3@85%

B.5 Rounds For Time
500m row
10 - Db/Kb Push Press
10 - Toes to bar, K2E or sit ups

Make Up Day/Rest or Kettlebell Stacking

2017-11-15

A.Kettlebell Stacking :30w :30r
KBS
KBS/Goblet Squat
KBS/GS/Clean R/L
KBS/GS/CL R/L/PushPress R/L
KBS/GS/CL R/L/PP R/L/1arm row R/L
KBS/GS/CL R/L/PP R/L 1arm R/L/Thruster R/L

Rest 4:00 Repeat in reverse order

Thank a Veteran today!!!

2017-11-11

3 rounds of:
10 - Wall runs
7 - Double Kb deadlifts
10 - Burpees
10 - 1 arm rows, R/L
7 - Kb thrusters, R/L
10 - Weighted Kb box step ups

Kettlebell Stacking

2017-11-04

on board

Double Bells

2017-10-28

For Time:

15 - Double Kb Clean & Push Press/Jerk

then:
21 - Double Kb Front Squats
21 - Kb Swings
21 - Renegade Rows w/pushups

15 - Double Kb Front Squats
15 - Kb Swings
15 - Renegade Rows w/pushups

9 - Double Kb Front Squats
9 - Kb Swings
9 - Renegade Rows w/pushups

Finish with:
15 - Double Kb Clean & Push Press/Jerk

Kb Complex

2017-10-21

Warm Up:
Halos
slingshots
figure to stand
taters
bootstrappers

A. 3 rounds of:
1 arm bar + 1/2 TGU + Windmill + 1/2 TGU down, R/L

B.
1 minute each doing the following exercises. Don’t put kettlebell down during entire time. Men use 16kg, Women, 8 kg. 10 minutes total …..

1-Arm Swing left hand
Figure 8
1-Arm Swing right hand
Figure 8
1-Arm clean and press left hand
Slasher-to-Halo
Lunge (hold KB in right hand. lunge forward and back with left leg)
1-Arm clean and press right hand
Slasher-to-Halo
Lunge (hold KB in left hand. lunge forward and back with right leg)

Tugboat

2017-10-14

A. Kettlebell Complex Warm Up:

B. Double Kettlebell
12-10-8-6-4-2

Clean & Jerk
Single Leg B.S. Squats
Renegade Rows w/pushup
Hollow to V-Up
Supermans

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.