4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Categories
Category: Workouts
5 Rounds for Time:
– 200m KB Carry
– 9 KB Clean and Press
– 12 KB Goblet Squat
– 15 Pullups
Saturday Schedule
9:00 – 10:00 a.m.
11:00 a.m. – Noon
Open Gym and Stretching with Jennie
You can come in to work on specific movements or do a WOD that you missed this week. Jennie will be coordinating a recovery session with foam rolling and stretching during these times.
10:00 -11:00 a.m.
Team UGS Challenge
2nd Annual Team UGS Challenge featuring Alabama vs. Auburn (and your college football team of choice)
Categories
2010-11-19 UGS
Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2
Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups
Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run
Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes
Five Rounds for Time:
– 5 Front Squat
– 10 Burpee
“The Chief”
Five Rounds, 3 Minute AMRAP, 1 Minute Rest
– 3 Power Cleans (135lb, 95lb)
– 6 Pushups
– 9 Air Squats
Categories
2010-11-17 UGS
4 Rounds
1a. Chain Pushups – Drop Sets
1b. 100′ Tire Row
4 Rounds
2a. 6-8 Double KB Presses
2b. 8-12 KB Rows
4 Rounds
3a. 1 Minute Band Pulls
3b. 1 Minute Weighted Situps
3c. 1 Minute Plate Pinch
For time:
– 10 Box Jumps
– 30 Pullups
– 10 Box Jumps
– 30 Wall Balls
– 10 Box Jumps
– 30 KB Swings
– 10 Box Jumps
– 30 Double Unders
– 10 Box Jumps
Twelve 1-Minute Rounds:
– x KB Swings
– x Air Squats
x = number of swings in 20 seconds
For time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees