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
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
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.
(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#
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)
3-6-9-12-15-12-9-6-3
V-Ups Russian Twist (over and back = 1)
Hollow Hold (sec=rep)