Ufit (SWEAT/HIIT) Tuesday, March 22nd
Conditioning
AMRAP 14
15 Air Squats
10 Push-ups
15 Russian Twists
5 Burpees
Strength & Conditioning Tuesday, March 22nd
OLY
Clean Complex
EMOM 8
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
(start light, work up ea round to no more than 70%)
WOD
For time:
3 rounds of:
8 Hang Clean & Jerks, (115/75)
16 AbMat Sit-ups
48 Double Unders
— Rest 2 mins —
2 rounds of:
12 Hang Clean & Jerks
24 AbMat Sit-ups
72 Double Unders
— Rest 2 mins —
1 round
24 Hang Clean & Jerks
48 AbMat Sit-ups
144 Double Unders
25min cap
Ufit (SWEAT/HIIT) Monday, March 21st
For Time
28-21-15-12-9
Dbl DB Suitcase Rev Lunges
DB Bent Over Row
Sit Ups
After each set complete 30 Mountain Climbers
Strength & Conditioning Monday, March 21st
Strict Press Tempo 0333
5X5 @40-45%
(Tempo=explode up, 3 sec pause, 3 sec eccentric, 3 sec rest break).
WOD
Complete as many rounds as possible in 12 mins of:
Run, 200 m
3 Power Snatches, 105/85 lbs
Run, 200 m
3 Power Snatches, 115/95 lbs
Run, 200 m
3 Power Snatches, 125/105 lbs
…
Continue adding 10 lbs each round until time expires.
Ufit (SWEAT/HIIT) Friday, March 18th
Conditioning
AMRAP 18
50 DB FR Alt Lunges
50 DB Deadlift
50 Dbl DB Bent Over Row
50 Floor Wipers
50 Pike Push Ups
50 Air Squats
Strength & Conditioning Friday, March 18th
Strength
Every 1 min for 12 mins, alternating between:
5 Back Squats
3 Front Squats
WOD
3 sets, each set for time:
2 rounds of:
50 Double Unders
10 Pull Ups
50ft-DB Front Rack Walking Lunge 50/35 lbs
Rest 1 min between each set.
Ufit (SWEAT/HIIT) Thursday, March 17th
‘Luck of The Irish’
5 Rounds FT
17 Alt SA RKB
17 Ballistic Sit Ups
17 KB SDHP
17 Medball Thruster
Strength & Conditioning Thursday, March 17th
BRING A FRIEND DAY!
Four Leaf Clover
AMRAP 28 min
2min-Burpees
2min-Thrusters (45/35)
2min-Ab Mat Sit Ups
2min-RKB (24/35)
2min-Rest
Ufit (SWEAT/HIIT) Wednesday, March 16th
Conditioning
4 Rounds
40/30 cal Row
20 Alt Box Step Ups
15 Floor Press
10 Burpees
Rest 1:30
Strength & Conditioning Wednesday, March 16th
DE-LOAD
OLY
Use the first 5 mins to build up to your starting percentage for the power snatch.
— then —
Complete as-
Every 2 mins for 10 mins:
3 Power Snatches, 60-65% 1RM
— Rest 5 mins —
Every 2 mins for 10 mins:
3 Power Cleans, 60-65% 1RM
Use the 5 mins of rest between lifts to build up to your starting percentage for the power clean.
WOD
For 4 cycles:
AMRAP in 3 mins of:
10 Wall Balls, (20/14)
8 Toes-to-bars
12 DB Deadlifts, (50/35)
9 DB Hang Power Cleans
6 DB S2OH
Rest 1 min between each cycle.
For each cycle restart the AMRAP
Ufit (SWEAT/HIIT) Tuesday, March 15th
Tabata 8min
20 on/10 rest
Russian KB Swings
KB Frog jumps
Rest 3min
Tabata 8min
20 on/10 rest
Push Ups
DB Burpee Deadlifts