Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, February 29th
“Cross Country”
Every 12:00 minutes, 3 Sets
1.1/1k Echo Bike
800m Run
1.1/1k Echo Bike
Ufit (SWEAT/HIIT) Friday, Feb 23rd
6 Movements For 6 Rounds:
40sec. of Cal Bike
20sec. of Rest
40sec. of V-Up
20sec. of Rest
40sec. of DB Front Squats 35/25s.
20sec. of Rest
40sec. of Burpees
20sec. of Rest
40sec. of American KB Swings (53/35lb.)
20sec. of Rest
40sec. of KB Sumo Deadlift High Pulls (53/35lb.)
20sec. of Rest
Every 40 seconds you switch stations. After 6 total times through, you will hit the 36min. mark!
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) New Years “Observed” Day – Monday
Observed New Years Day – 9 AM and 12 PM Classes ONLY
FOR TIME
IN TEAMS OF 2
At Minute 0
150 WALLBALLS 20/14#
AT MIN 10
5 ROUNDS
12 DEADLIFTS 155/105#
9 HANG POWER CLEAN
6 PUSH PRESS
AT MIN 20*
10 ROUNDS
3 SNATCHES 135/95#
3 LATERAL BURPEES
3 CLEAN & JERKS
3 LATERAL BURPEES
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
Ufit (SWEAT/HIIT) Friday 10/14
5 Rounds:
Min. 1) 15/12 Cal Row
Min. 5) 10 DB Thrusters 45/30#
Min. 4) 40 Short Step Mt. Climber
Min. 3) 20 Box Step-Ups 20″
Min. 2) 10-15 DB Deadlifts 70/50#
Min. 6) Rest
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
Ufit (SWEAT/HIIT) Thursday 10/13
(0-27min.)
3 Rounds:
8min. Running Clock…
400m Run
400m Row
Immediately into;
AMRAP:
6 DB Floor Press 50/35
6 DB Renegade Row
– Rest 90sec. After Each 8min. Round
B.
Starting at the 30min. mark, complete the piece below….
Accessory Work:
(30-35min.)
5 Rounds:
30sec. of Heavy DB Sit-Ups
30sec. Rest
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
Ufit (SWEAT/HIIT) Wednesday 10/12
(0-20min.)
10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round
At the 10min. mark immediately go into;
10min. Ladder:
6 Cal Row
6 DB Front Rack Lunges 50/35#
*Add 2 Reps after Each Round
Just be clear, round 2 on each section is 8 reps of EACH, then 10 reps of EACH, and so on…
B.
You’re gunna need that 5min. break 🙂
Metcon (AMRAP – Reps)
(25-35min.)
10min. To Get As Far As Possible…
40 DB Push Press 35/25
10 V-Ups
30 DB Push Press 35/25
20 V-Ups
20 DB Push Press 35/25
30 V-Ups
10 DB Push Press 35/25
40 V-Ups