Ufit (SWEAT/HIIT) Wednesday, February 16th
4 Rounds
Go Every 5 min
30 Air Squats
15 DB OH sit ups
10 burpee Box Jump Overs
rest remainder of time
Strength & Conditioning Wednesday, February 16th
GYMNASTICS
AMRAP 10 mins of:
10 Pistols
12 Alt hang leg raises
20 Goblet Sq
12 Alt hang leg raises
20 Cossack Sq
10 Alt hang leg raises
20 Air Sq
10 Alt hang leg raises
WOD:
2 rounds, each round for time, of:
Row, 1000/800 m
50 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
30 HSPU
Rest 5 mins between each round.
Cap 30
Ufit (SWEAT/HIIT) Tuesday, February 15th
CONDITIONING
3 Rounds
2 Minute Stations
1 Minute rest B.T.S
#1 – Medball Clean
#2 – Max Cal Row
#3 – KB Flow:
2 Russian Swings
4 Goblet Sq
6 KB Push Press
Strength & Conditioning Tuesday, February 15th
OLY
EMOM 8
start with 30-40%
1 Snatch High Pull + 1 Hang Squat Snatch + 1 Overhead Squat
then:
8 min Clock to establish 1RM complex
1 Snatch High Pull + 1 Hang Squat Snatch + 1 Overhead Squat
WOD
AMRAP 10:
50 Bar Facing Burpees
40 Pull-ups
20 Overhead Squats (135/95)
Ufit (SWEAT/HIIT) Monday, February 14th
CONDITIONING
5 Rounds
8/8 DB OH FWD/REV LUNGES
15 Burpees
20 Ballistic Sit Ups
Ufit (SWEAT/HIIT) Thursday, February 10th
STRENGTH
2 SETS
5/5 Single Leg Squats to Box
20 Alt. Plank KB Taps
30 Weighted Russian Twists
WOD
AMRAP 16
200m Run
10 DBL DB Deadlift
10 Box Jumps (24/20)
Strength & Conditioning Thursday, February 10th
ACTIVE RECOVERY
MOBILITY
12-15min
Active Recovery WOD:
EMOM 5
:45 Sprint Bike Cals
rest remainer of min.
— Rest 2 mins —
EMOM 5
:35 Sprint Bike Cals
rest remainder of min.
— Rest 2 mins —
EMOM 5
:25 Sprint Bike Cals
rest remainder of min.
Ufit (SWEAT/HIIT) Wednesday, February 9th
CONDITIONING
AMRAP 6
10 DB Thruster
5 Push-ups
Rest 3:00
AMRAP 6
12/10 Row Cal
8 Burpees over rower
Strength & Conditioning Wednesday, February 9th
CONDITIONING
4 rounds:
Run 400 m
30 Box Jumps (24/20)
20 Deadlifts*
8 Wall Walks
Rest 3 mins
*Round 1: (265/185)
*Round 2: (245/170)
*Round 3: (225/155)
*Round 4: (205/135)
Time cap: 40 mins
Ufit (SWEAT/HIIT) Tuesday, February 8th
CONDITIONING
AMRAP 12
12 DB CURLS
12/12 SA DB Push Press
12 DB Front Rack Alt. Reverse Lunges
12 Plank jump outs
Strength & Conditioning Tuesday, February 8th
STRENGTH
Complete sets every 2 mins for 12 mins.
Strict Press 1×10 at 55% 1RM
Strict Press 1×10 at 60% 1RM
Strict Press 1×7 at 65% 1RM
Strict Press 1×7 at 70% 1RM
Strict Press 1×5 at 75% 1RM
Strict Press 1×5 at 80% 1RM
WOD
3 rounds:
15 Thrusters (95/65)
15 Bar Facing Burpees
30/24 Row Cals
Time cap: 12 mins