AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
Categories
Category: Underground Strength
Categories
2010-12-08 UGS
Five Rounds
1a. 10 KB Front Squats
1b. Suicide Run
Four Rounds
2a. 10 Suitcase Deadlifts
2b. 10 Jumping Lunges
Three Rounds
3a. Glute Ham Raises
3b. 200′ Tire Drag
Categories
2010-12-06 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-11-22 UGS
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
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
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
Categories
2010-11-15 UGS
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
2010-11-12 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
Categories
2010-11-10 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