Ufit (SWEAT/HIIT) Monday, February 7th
CONDITIONING
3 Rounds:
1:30 Stations
STATION 1: Row for Cals
Rest :30
STATION 2: Box Step-Ups
Rest :30
STATION 3: Up-Downs
Rest :30
STATION 4: Sit-ups
Strength & Conditioning Monday, February 7th
OLY
*Complete a set every 1:30 for 13:30
Snatch 1×3 at 65% 1RM
Snatch 1×2 at 70% 1RM
Snatch 1×1 at 75% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×1 at 80% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×1 at 85% 1RM
WOD
For time:
100 Double Unders
75 ft. DBL-DB Walking Lunge (50/35)
40 C2B
20 Power Snatches (135/95)
40 C2B
75 ft. DBL-DB Walking Lunge (50/35)
100 Double Unders
Time Cap 20min
Ufit (SWEAT/HIIT) Friday, February 4th
Complete Max bike/row Cals in 5 mins.
rest 3min, then:
EMOM 15
1: 75 Singles
2: *8 Roll to Candle Stick
3: Max Floor Press
Strength & Conditioning Friday, February 4th
STRENGTH
Complete a set every 2min for 12min
Bench Press 1×8 at 60% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×6 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×4 at 85% 1RM
WOD
For time:
3 ROUNDS
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
30 Handstand Push-ups
2 ROUNDS
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
20 Handstand Push-ups
1 ROUND
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Push Jerks
then:
10 Handstand Push-ups
Ufit (SWEAT/HIIT) Thursday, January 3rd
5 Rounds
10 Box Jump-overs
10 Up/Downs
20 Grasshoppers (1=1)
10 Hand Release Push-ups
Strength & Conditioning Thursday, January 3rd
ACTIVE RECOVERY
Core:
AMRAP 10
6 Death Stars
20 Bicycle crunch
30 Alt Heel taps
Rest 1:00
Active Recovery WOD
BIKE CALS
Complete as 2 rounds of:
6 mins- on
1 min- easy spin
4 mins- on
1 min- easy spin
2 mins- on
1 min- easy spin
Ufit (SWEAT/HIIT) Wednesday, February 2nd
EMOM 25
1. 10 Up/Downs
2. 15 DB deadlifts
3. 20 Alt. jumping Lunges
4. 20 DB Seated Press
5. Rest
Strength & Conditioning Wednesday, February 2nd
Conditioning/STRENGTH
AMRAP 10:
*20 Prone Bench Hamstring Curls
10 L/10 R Single Leg Hip Thrusts
5 L/5 R Bird Dogs
10 Zercher Hold Kang Squats, 45/35 lbs
WOD
AMRAP 20:
Row 800 m
40 Toes-to-bars
Row 600 m
30 Deadlifts, 225/155 lbs
Row 400 m
20 Pull Up
Ufit (SWEAT/HIIT) Tuesday, February 1st
20 Min AMRAP
20 Row Cals
20 Sit-ups
20 Reverse Lunges
20 Jumping Jacks
Strength & Conditioning Tuesday, February 1st
STRENGTH
Complete a set every 2min for 12min
Front Squat 1×8 at 65%
Front Squat 1×6 at 70%
Front Squat 1×6 at 75%
Front Squat 1×4 at 80%
Front Squat 1×4 at 85%
Front Squat 1×4 at 85%
WOD
For time:
**50/40 Assault Bike Calories
45 Thrusters 75/55 lbs
30 Lateral burpees over bar
Time cap: 12 mins
Strength & Conditioning Monday, January 31st
OLY
EMOM 20
1. 5 Snatches, 95/65 lbs
2. 5 Snatches, 95/65 lbs
3. 5 Snatches, 95/65 lbs
4. Rest
5. 4 Snatches, 115/75 lbs
6. 4 Snatches, 115/75 lbs
7. 4 Snatches, 115/75 lbs
8. Rest
9. 3 Snatches, 135/95 lbs
10. 3 Snatches, 135/95 lbs
11. 3 Snatches, 135/95 lbs
12. Rest
13. 2 Snatches, 155/105 lbs
14. 2 Snatches, 155/105 lbs
15. 2 Snatches, 155/105 lbs
16. Rest
17. 1 Snatch, 185/125 lbs
18. 1 Snatch, 185/125 lbs
19. 1 Snatch, 185/125 lbs
20. Rest
WOD
3 rds FT:
150 Double Unders
50ft SA OH Walking Lunge(50/35)
25 Burpee Box Jump Overs (24/20)