Ufit (SWEAT/HIIT) Friday, March 4th
Conditioning:
10×1
3 DB Deadlift + 2 DB Front Squat + 1 DB Thruster
Workout:
For time:
60 Thrusters
60 Up/Downs
Strength & Conditioning Friday, March 4th
STRENGTH
15 min. Clock
Strict Press
3 RM
WOD
CF Open 22.2
AMRAP 10
1-2-3-4-5-6-7-8-9-10-
-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpees
Strength & Conditioning Thursday, March 3rd
ACTIVE RECOVERY
Strength
BB SL RLD 5x12EA LEG
DB Goblet Squat 5×12
Active Recovery WOD
Each for time:
Row: 4x 1000 m
Rest 3 mins between efforts.
Strength & Conditioning Wednesday, March 2nd
STRENGTH
WOD
5 rounds for time of:
500m Run or Bike Cal (30/25)
20 Back Squats, (135/95)
20 Handstand Push-ups
NO ROWING ALLOWED
Time cap: 30 mins
COOL DOWN
Focus on Breathing Techniques
Foam Rolling
Stretching
Ufit (SWEAT/HIIT) Tuesday, March 1st
4 Rounds
30 SA DB Push Press
10 Burpee over DB
400m Run
Strength & Conditioning Tuesday, March 1st
OLY
Complete sets every 2:00 for 12 mins.
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×1 at 85% 1RM
Snatch 1×1 at 90% 1RM
Snatch 1×1 at 95% 1RM
WOD
AMRAP 3:
6 Power Snatches, (115/75)
6 Bar Facing Burpees
— Rest 1:30 —
AMRAP 3:
5 Power Snatches, (135/95)
5 Bar Facing Burpees
— Rest 1:30 —
AMRAP 3:
4 Power Snatches, (155/105)
4 Bar Facing Burpees
Ufit (SWEAT/HIIT) Monday, February 28th
Accessory:
4 Sets
12/12 DB SL RDL
20 Air Squats
Rest 1:00 Minute
Workout:
AMRAP 12
14 Box Jump Over 24/20
12 DB Hammer Curls
10 Floor Wipers (1=1)
Strength & Conditioning Monday, February 28th
OLY
15 MIN CLOCK
OVERHEAD SQUAT
3RM
WOD
Each for time:
0:00-6:00:
40 Pull-ups (Ring rows)
75FT Single Arm Dumbbell Overhead Walking Lunge, (50/35)
120 Double Unders
— then —
6:00-12:00:
30 C2B (Pull Ups)
75FT Single Arm Dumbbell Overhead Walking Lunge
100 Double Unders
— then —
12:00-18:00:
20 Bar Muscle-ups (C2B)
75FT Single Arm Dumbbell Overhead Walking Lunge
75 Double Unders
Ufit (SWEAT/HIIT) Friday, February 25th
3 Sets
In a 5 Minutes complete:
100 Single unders
20 DB Deadlifts [heavy]
20 MB Clean [heavy]
Max Burpees w/ remaining time
Rest 3min between
Strength & Conditioning Friday, February 25th
STRENGTH
15min Clock
Front Squat
3 RM
WOD
22.1 CF OPEN
AMRAP 15
3 wall walks
12 dumbbell snatches (50/35)
15 box jump-overs (24/20)
Ufit (SWEAT/HIIT) Thursday, February 24th
4 rounds
1:30 Minute Stations
:30 Rest between stations
Station #1 – 5 Up Downs + Max Sit ups
Station #2 – 5 Push ups + Max DB Snatch