Strength & Conditioning

Strength & Conditioning Friday, Feb 23rd

Weightlifting

Power Clean + Hang Power Clean + Squat Clean

Every 90 seconds, 8 Sets

1+1+2 @ 70-75%

Conditioning

“Free Solo”

6 Rounds for Time

4 Ring Muscle-Ups

8 Power Cleans 135/95lb, (61/43kg)

12 Wall Balls 20/14lb, (9/6kg) , 10/9ft

Rest 1:00 minute between rounds

Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, December 31st

Class times:

9 AM & 10:30 AM

 

4 Rounds For Time:

Partners split work

16 Clean N Jerks 135/95#

40 Cal Bike

32 TTB (rd 1/3) pull up (rd 2/4)

40 Cal Bike

16 Synchro Single Arm Devil Press 50/35#

40 Cal Bike

Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday 10/15

3 Person Team Workout
“Grown Ups”
For Time:
800m Run *Holding Rope Together
200 Double Unders
200m Run *Holding KBs
40 Synchro Goblet Squats
200m Run *Holding DBs
60 Synchro Alt DB Snatch
200m Run *Holding Wall Balls
80 Synchro Wall Balls

KB: 70/53#
DB: 50/35#
WB: 20/14#

Strength & Conditioning Friday 10/14


Weightlifting
8:00 EMOM
3 TnG Power Snatch
*start @ 60% of Power Snatch and increase
Technique Session
Kipping Pull-Ups
Chest to Bar Pull-Ups

Conditioning
“Waterboy”
For Time
12 Power Snatch 155/105#
24 Chest to Bar Pull-Ups
9 Power Snatch
18 Chest to Bar Pull-Ups
6 Power Snatch
12 Chest to Bar Pull-Ups
3 Power Snatch
6 Chest to Bar Pull-Ups

Time Domain: 5:00-8:00
Time Cap: 10:00

Strength & Conditioning Thursday 10/13

Core Strength Work
5 Sets, For Quality
10 Supine Leg Raises
10/10 Side Plank Rotations
10 Alt Tall Plank Knee to Elbows

Conditioning
“Hustle”
1:30 AMRAP, 1:00 Rest
15/10 Cal Echo Bike
-Max Bar Facing Burpees
*continue until 100 Burpees

Cap: 12 Rounds

Strength & Conditioning Wednesday 10/12

Strength
8:00 EMOM
2 Front Squats @ 70%
*speed focus

Gymnastics
Rope Climb Skill Work

Conditioning
“The Wedding Singer”
14:00 AMRAP
2 Rope Climb
6 Thrusters 135/95#
9 Box Jump Overs 24/20”

Strength & Conditioning Tuesday 10/11

Weightlifting
Every 2 Minutes for 10 minutes
3 Pos Clean + 1 Split Jerk
Set 1: @ 75%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80+%
R: as needed b/s
% Based on 1RM Clean and Jerk

Conditioning
“Happy Gilmore”
9:00 EMOM
35 Double Unders
9 Toe to Bar

Strength & Conditioning Monday 10/10

Strength
8:00 EMOM
min 1: 8 Deadlifts @ 65%
min 2: 8 Bench Press @ 65%

Conditioning
“Big Daddy”
3 Sets
4:00 AMRAP, 2:00 Rest
400m Run Buy-In
Max Reps in Remaining Time
8 Dual DB Power Cleans 50/35#
8 Strict Handstand Push-Ups

Strength & Conditioning Friday, August 25th

Snatch
E2MOM for 10 Minutes
(1 Halt Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Not TnG. Reset every time.
Metcon (Time)
For Time:
50 Power Snatch 75/55#
100 Double Unders
50 Overhead Squats 75/55#
100 Double Unders
25 Devils Press 35/25#
100 Wall Balls 20/14#

RX+: 95/65#
Time Domain: 13:00-18:00 Time Cap: 20:00

Finisher
For Time:
3-6-9-12-15-12-9-6-3
V-Ups Russian Twist (over and back = 1)
Hollow Hold (sec=rep)

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