Workouts

Strength & Conditioning Tuesday, March 15th

DE-LOAD WEEK

Accessories

3 rounds for quality:
10 KB Dead Bugs
1:00/1:00 KB Suitcase Hold
20 BB Bent Over Rows, 45/35
20 BB Bicep Curls, 45/35

WOD

Each for time:
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories
— Rest 2 mins —
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories
— Rest 2 mins —
50/40 Row Calories
— Rest 2 mins —
50/40 Assault Bike Calories

Every 10 calories increase your pace, starting at a 30 min pace and aiming to finish at a hard pace.

Sign Up

Ufit (SWEAT/HIIT) Monday, March 13th

Conditioning

EMOM 20

1. 12-15 Box Jumps
2. 20 Goblet Squat
3. Max Up/Down
4. Rest

score = up/downs

Sign Up

Strength & Conditioning Monday, March 14th

DE-LOAD WEEK

Accessories

4 rounds for quality of:
10/10 Back Rack Split Squats
10/10 SL Kettlebell Romanian Deadlifts,
10/10 SL Glute Bridges
Rest 1 min

WOD

AMRAP 10
2 C2B Pull-ups
2 BBJO (24/20)
2 DB Snatches (50/35)
4 C2B Pull-ups
4 BBJO
4 DB Snatches
6 C2B Pull-ups
6 BBJO
6 DB Snatches
…
Continue adding 2 reps each round to each movement until time expires.

Ufit (SWEAT/HIIT) Friday, March 11th

AMRAP 5
Row for cals

Rest 5min

15 Min EMOM
1. 12 Seated Press’
2. :45 Plank
3. Max DB SA Thrusters

Strength & Conditioning Friday, March 11th

STRENGTH

EMOM 12
every 2min add weight
do not go higher than a 80%
1 Cluster + 1 Thurster

CF Open 22.3

For time:

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

Time cap: 12 minutes

Ufit (SWEAT/HIIT) Thursday, March 10th

Skill:

Double DB Curl and Press 

4×5

16 Min Amrap

20 SA KB Push press

20 KB Goblet Sq

20 Speed Skaters

Strength & Conditioning Thursday, March 10th

ACTIVE RECOVERY

Srength

5 Rounds

10 BB Bent Over Rows

Rest 1:00

10 BB Bent Over Row Reverse grip

Rest 1:00

12 mins of:

800 m- moderate pace

400 m- recovery pace

800 m- moderate pace

400 m- recovery pace

— Rest 3 mins —

12 mins of:

800 m- easy pace

200 m- hard pace

800 m- easy pace

200 m- hard pace

Ufit (SWEAT/HIIT) Tuesday, March 8th

3 Rounds
3:00 Stations

1.) Amrap: 8 RKS and 20 Mtn. Climbers
-Rest 1:00-
2.) Amrap: 20 Sit-ups and 8 Push-ups
-Rest 1:00-

Strength & Conditioning Tuesday, March 8th

STRENGTH

15 Min Clock
Back Squat
3 RM

WOD

6 rounds:

Go every 3min, rest remainder

12 Handstand Push-ups
12 DB Box Step Overs (50/35)
60 Double Unders

Ufit (SWEAT/HIIT) Monday, March 7th

Conditioning

15 Min Amrap

12 KB Front Rack ALT Lunge

6 Up Downs

6 Burpees 

Strength & Conditioning Monday, March 7th

OLY

20 min Clock
Snatch
1RM

WOD
For time:
40/30 Row Calories
— then —
21-15-9 reps of:
Burpees
Hang Power Snatch (75/55)
— then —
40/30 Row Calories

Time cap: 15 mins

Join Our Community