Workouts

Strength & Conditioning Wednesday, June 22nd

STRENGTH

E2MOM 12

Front Squat 1×4 at 70% 1RM

Front Squat 1×3 at 75% 1RM

Front Squat 1×3 at 80% 1RM

WOD

“Maverick”

For 2 rounds:

In 2 mins, for max distance:

50 Double Unders

max distance in remaining time Handstand Walk or bear crawl

— Rest 1 min —

In 2 mins, for max reps:

50 Double Unders

max reps in remaining time Alternating Dumbbell Hang PWR Snatches, (50/35)

— Rest 1 min —

In 2 mins, for max reps:

50 Double Unders

max reps in remaining time AbMat Sit-ups

Rest 1 min between each round.

Ufit (SWEAT/HIIT) Tuesday, June 21st

5 Rounds

10 Box Jump-over

12 Burpee

14/14 DB SA Push Press

30 Speed Skaters

Rest 4 min

Finisher

2 sets

Max Hollow Rocks (UB)

Max Side Plank both sides

Strength & Conditioning Tuesday, June 21st

OLY

E2MOM 10
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
-start @65% work up ea rnd-

WOD
“Rooster”
EMOM 24 alternating between:
– 18/14 Row Calories
– 1x [ 4 Power Cleans, (185/125 ) + 8 Strict Pull-ups ]
– 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
– Rest 1 min

Ufit (SWEAT/HIIT) Monday, June 20th

Strength:
5 sets
12/12 SA DB Strict Press (Seated)
12/12 SA DB Row
12/12 DB Lunge

12 min EMOM
*1: 6/6 Reverse Lunge + Press
2: 12 Push-up
3: 10 180 Jump Squat

Strength & Conditioning Monday, 20th

STRENGTH

E2MOM 12
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×3 at 80% 1RM

WOD
5 rounds for time of:
Run, 400 m
15 Overhead Squats, (95/65)

Ufit (SWEAT/HIIT) Friday, June 17th

Strength:

E2MOM 12

12-15 DB Front Sq

(barely making it to 15 everytime is goal)

Workout:

5 Minute Amrap

10 MB Cleans 30/25

25 lateral over db hops

Rest 1 Minute

5 Minute Amrap

10 floor wipers

15 Air Squats

Rest 1 Minute

5 Minute Amrap

Max Cal Erg

Strength & Conditioning Friday, June 17th

STRENGTH

E2MOM 12
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×5 at 60% 1RM

WOD

Go every 5 mins.
4 rounds
21 Dumbbell Floor Press, (50/35)
35/26 Assault Bike Calories
12 Deadlifts (225/185)

Strength & Conditioning Thursday, June 16th

BRING A FRIEND DAY

AMRAP 15

10 Kettlebell Gorilla Rows

10 Kettlebell Push-ups

10 Kettlebell Leg Lift Overs

8 L/8 R Single Leg Box Step Downs

Wall Sit, 1 min

ACTIVE RECOVERY

Each for time:

Row: 3x 500 m, rest 2 mins between efforts

Row: 2x 400 m, rest 1:30 between efforts

Row: 1x 300 m, rest 1 min between efforts

Row: 1x 200 m, rest 45 secs between efforts

Ufit (SWEAT/HIIT) Wednesday, June 15th

Strength:

4 Sets

12 Seated DB Press

8-10 Deficit Push ups

12 DB Kick Back

Rest 90sec

Workout:

28 – 21 – 15 – 9

Pike Push Ups

Box Dips

KB frog jump

Strength & Conditioning Wednesday, June 15th

STRENGTH

Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×5 at 60% 1RM

WOD

AMRAP in 6 mins of:
1-2-3-4-5…
Toes-to-bars
Thrusters, (95/65)
— Rest 3 mins —
AMRAP in 6 mins of:
1-2-3-4-5…
Chest-to-bar Pull-ups
Thrusters, (95/65)

Ufit (SWEAT/HIIT) Tuesday, June 14th

Strength:
4 Sets
21’s DB Hammer Curls
15 DB Bent Over Rows
Rest 90sec

Workout:
4 Rounds
20/15 Cal Erg
10 Lateral Burpee
5 Hang DB Power Clean and Jerk 50/35

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