3 Rounds
– 10 Sandbag Walking Lunges
– 5 Sandbag Jumping Squats
4 Rounds
– 10 KB Front Squats
– 5 Broad Jumps
5 Rounds
– 100′ Forward Tire Drag
– 100′ Backward Tire Drag
100 Tree Choppers
Categories
Deadlift
5 x 5 @ 75% Max Deadlift
3 x 5 Glute Ham Raises
Deadlift/Wall Ball
– Deadlift (10-8-6-4-2)
– Wall Ball (6-12-18-24-30)
Workout
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Categories
2009-12-09 UGS WOD
3 Rounds
1a. 10 Handstand Pushups
1b. 5 Rope Climbs
4 Rounds
2a. 40-30-20-10 KB Rows
2b. 40-30-20-10 Ring Pushups
3 Rounds
3a. 10 Weighted Pullups
3b. 10 Weighted Ring Dips
3 Rounds
4a. 10 Med Ball GHDs
4b. 200′ Farmers Walk
Press
-3×5 Press @ 75%
-4×4 Push Press @ 85%
-5×3 Split Jerk @ 95% (behind the neck)
3 Rounds
– KB Swing (50-40-30)
– Box Jump (40-30-20)
– Press (30-20-10)
Back Squat
Percent of Max Back Squat
3×10 @ 70% (1min rest before sets)
4×5 80% (2min rest before sets)
5×3 90% (3min rest before sets)
Back Squat
– 4 sets x 5 reps (50-60% Max Back Squat)
Metcon
3 Rounds, Count Rounds
4 Minutes Work, 1 Minute Rest
– 6 Sandbag Burpees
– 9 Situps
– 12 Air Squats
Categories
2009-12-07 UGS WOD
3 Rounds
1a. 10 Back Squat (50% Max Back Squat)
1b. Suicide Run
3 Rounds
2a. 5 Back Squat (60% Max Back Squat)
2b. 200′ Tire Drag
3 Rounds
3a. Leg Blaster
3b. 10 Knees to Elbow
Note: Only do 1 round of each if you are just starting out with this workout program. If you are at an intermediate level you should do two rounds. If you have been weight training with volume for a while you can do the rounds as prescribed. Make sure your back squat is being done with proper form and a stable spine, from your head to your hips.