Ufit (SWEAT/HIIT) Thursday, May 12th
6 Rounds
15 RKS
15 Box jumps
15 Pike Push ups
Strength & Conditioning Thursday, May 12th
ACTIVE RECOVERY
AMRAP 10
10 L/10 R Single Leg Glute Bridges
10 L/10 R Single Leg Box Step Downs
10 Dumbbell Romanian Deadlifts, pick load
Active Rec WOD
5 rounds
30/24 Assault Bike Calories
100 Double Unders
15/12 Assault Bike Calories
Rest 2 mins between each round.
Ufit (SWEAT/HIIT) Wednesday, May 11th
20min Amrap
500m run
30 Sit ups
30 Squats
Strength & Conditioning Wednesday, May 11th
STRENGTH
E2MOM 10
Strict Press 1×8 at 60% 1RM
Strict Press 1×8 at 65% 1RM
Strict Press 1×6 at 75% 1RM
Strict Press 1×4 at 85% 1RM
Strict Press 1×4 at 90% 1RM
WOD
For time:
0:00-4:00:
100 AbMat Sit-ups
— Rest 1 min —
At 5:00:
Handstand Walk, 50ft (or 100ft bear crawl)
12 Bar Muscle-ups/18 c2b
100ft Double Kettlebell Walking Lunge, (24/16)
Handstand Walk, 50 ft
9 Bar Muscle-ups/15 c2b
75ft Double Kettlebell Walking Lunge
Handstand Walk, 50 ft
6 Bar Muscle-ups/12 c2b
50ft Double Kettlebell Walking Lunge
Time cap : 20 mins
Ufit (SWEAT/HIIT) Tuesday, May 10th
Strength:
Tempo DB RDL
4 x 5 [31×1]
Workout:
5 Rounds
10 KB figure 8’s
15 Burpee
20 Ballistic sit ups
Strength & Conditioning Tuesday, May 10th
OLY
E2MOM 12
Power Clean & Push Jerk 1×3 at 65% 1RM
Power Clean & Push Jerk 1×3 at 70% 1RM
Power Clean & Push Jerk 1×3 at 75% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
Power Clean & Push Jerk 1×2 at 80% 1RM
WOD
For time:
12 Clean & Jerks, (135/95)
24 Toes-to-bars
24/19 Row Calories
9 Clean & Jerks
18 Toes-to-bars
18/15 Row Calories
6 Clean & Jerks
12 Toes-to-bars
12/9 Row Calories
CAP 12min
Ufit (SWEAT/HIIT) Monday, May 9th
1 Round: 3 Minute Stations
1 Minute Rest btw. Stations
Station 1: AMRAP: 10/8 cal Row/ 15 DB Push Press
(Rest 1:00)
Station 2: AMRAP: 10/8 cal Row / 20 DB Lateral jump Overs
(Rest 1:00)
Station 3: AMRAP: 10/8 cal Row / 15 DB Deadlifts
(Rest 1:00)
Station 4: AMRAP: 10/8 cal Row / 20 DB Lateral jump Overs
Strength & Conditioning Monday, May 9th
STRENGTH
E2MOM 8
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×4 at 85% 1RM
Back Squat 1×4 at 90% 1RM
WOD
For time:
*Run, 1000 m
8x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
Run, 1000 m
5x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
*Run, 500 m
2x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
Run, 500 m
Time cap: 35 mins
*If you are not running, you are Biking 60/50 & 30/25
Ufit (SWEAT/HIIT) Friday, May 6th
Strength:
3 Sets
20 DB Hollow Rocks
10 DB Burpee Deadlift
10 DB Seated press
Workout:
5 Rounds
12 Box Jump Overs
12 DB Thrusters
18 DB Russian Swings
Strength & Conditioning Friday, May 6th
OLY
EMOM 8
1 Clean & Jerk
— Rest 2 mins —
EMOM 8
1x [ 1 Front Squat + 1 Split Jerk ]
WOD
For time:
0:00-6:00:
Run, 600 m
12 Power Cleans, 135/95 lbs
12 Burpee Box Jump Overs, 24/20 in
— then —
6:00-12:00:
Run, 600 m
9 Power Cleans, 155/105 lbs
9 Burpee Box Jump Overs, 24/20 in
— then —
12:00-18:00:
Run, 600 m
6 Power Cleans, 185/125 lbs
6 Burpee Box Jump Overs, 24/20 in
Ufit (SWEAT/HIIT) Thursday, May 5th
Workout:
30 Minutes of Contiues work..
800m Row
10 Push Ups
20 DB Spiderman Presses
30 Banded Good Mornings
40 Short Step Mt. Climbers
50 Sit Ups