2010-02-16 Strength WOD

February 15, 2010 at 7:00 pm · Filed under Strength, Workouts and tagged: Alternating Press, Barbell Row, Knees to Elbows, Push Press, Upper Body

Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows

Comments (1)

2010-02-05 UGS

February 4, 2010 at 7:00 pm · Filed under Underground Strength, Workouts and tagged: Deadlift, Full Body, Handstand Pushup, Knees to Elbows, Rope Climb, Tactical Pushup, Tire Drag, Tire Flip, Tire Jump

5 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag

5 Rounds
2a. 3-5 Handstand Pushups
2b.  1 Rope Climb

3 Rounds
3a. 5 Tire Flip + 5 Tire Jumps
3b. Max Tactical Pushups

3 Rounds
4. 12 Knees to Elbows

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2009-12-30 UGS WOD

December 29, 2009 at 8:59 pm · Filed under Underground Strength, Workouts and tagged: Alternating Press, Handstand Pushup, Hang Clean, Knees to Elbows, Overhead, Overhead Lockout Walk, Rope Climb, Sledge Strike, Upper Body, Weighted Pullup

5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb

4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses

4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk

3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes

Comments (3)

2009-12-07 UGS WOD

December 6, 2009 at 9:00 pm · Filed under Underground Strength, Workouts and tagged: Back Squat, Knees to Elbows, Leg Blaster, Suicide Run, Tire Drag

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.

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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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