2010-02-10 UGS

February 9, 2010 at 9:48 pm · Filed under Underground Strength, Workouts and tagged: Goblet Squat, Jumping Lunge, KB Clean & Press, KB Swing, Sandbag Shoulder, Sledge Strike

UGS 300
- 10 Jumping Lunges
- 50 KB Swings
- 10 Jumping Lunges
- 50 Sledge Strikes
- 10 Jumping Lunges
- 50 Sandbag Shoulders
- 10 Jumping Lunges
- 50 Goblet Squats
- 10 Jumping Lunges
- 50 KB Clean & Press

Comments (6)

2010-02-01 UGS

January 31, 2010 at 9:00 pm · Filed under Underground Strength, Workouts and tagged: Full Body, Hip Extension, Jumping Lunge, KB Clean, KB Row, Ring Dip, Tire Drag, Weighted Situp

5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans

5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions

50 GHD Situps or 50 Weighted Situps

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2009-12-28 UGS WOD

December 27, 2009 at 9:14 pm · Filed under Underground Strength, Workouts and tagged: Back Extension, GHD, Jumping Lunge, KB Clean, KB Front Squat, Lower Body, Situp, Suicide Run, Tire Drag

4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

3 Rounds:
- 50′ Forward Tire Drag
- 50′ Backward Tire Drag

50 GHD Situps or 50 Weighted Situps

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2009-12-14 UGS WOD

December 13, 2009 at 12:37 pm · Filed under Underground Strength, Workouts and tagged: Full Body, Jumping Lunge, KB Row, Press, Pullup, Pushup, Ring Dip, Sandbag, Tire Flip, Tire Jump

3 Rounds:
- Max Tactical Pushups
- Max Tactical Pullups

3 Rounds:
- 10 Sandbag Clean & Squat Drop
- 10 Jumping Lunges

3 Rounds:
- 5-10 Alternating Presses
- 10 Double KB Rows

4 Rounds:
- 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
- 15 Ring Dips

100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)

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2009-12-04 UGS WOD

December 3, 2009 at 7:00 pm · Filed under Underground Strength, Workouts and tagged: Air Squat, Back Squat, Deadlift, Jumping Lunge, Jumping Squat, Knees to Elbows, Lower Body, Walking Lunge

Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)

Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat

3 Leg Blasters:
- 20 Air Squats
- 10 Stationary Lunges
- 10 Jumping Lunges
- 10 Jumping Squats

3 Rounds:
10 Knees to Elbows

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