Strength & Conditioning Saturday, January 29th
WORKOUT TEAMS OF 2
2 ROUNDS FT
1500m Row
100 Box Jump overs
90 Dubz
80 Air Squats
70 DB Snatch
60 Alt Burpees
50 HSPU
40 Push Ups
Cap 30
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, January 29th
WORKOUT
TEAMS OF 2
16 Min Amrap
P1 – Complete 1 Round of…
10 Wall Balls
10 Ballistic Sit ups
10 Up-Downs
P2 – AMRAP Box Jumps
*Score is total number of box jumps
OPTIONAL FINISHER
Accumulate 4:00 Plank Hold
Every time you break, 20 Med. Ball Russian Twists
Ufit (SWEAT/HIIT) Friday, January 28th
3 SETS
20 Plank Pull throughs
10 Side Plank Leg Raises/Side
FOR TIME
15-12-9-6-3
Cal. Row
RKB Swing
15:00 Cap
Strength & Conditioning Friday, January 28th
STRENGTH
Complete a set every 2min for 12min
Back Squat 1×5 at 50% 1RM
Back Squat 1×4 at 55% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×2 at 75% 1RM
Back Squat 1×2 at 75% 1RM
CF 20.4
For time:
30 Box Jumps, (24/20)
15 Clean & Jerks, (95/65)
30 Box Jumps
15 Clean & Jerks, (135/85)
30 Box Jumps
10 Clean & Jerks (185/115)
30 Single Leg Squats
10 Clean & Jerks (225/145)
30 Single Leg Squats
5 Clean & Jerks (275/175)
30 Single Leg Squats
5 Clean & Jerks (315/205)
Time cap: 20 mins
Ufit (SWEAT/HIIT) Thursday, January 27th
EMOM 16
1. 60 Single-Unders
2. 20 KB Goblet Squats
3. Max plank in/outs
4. 10 burpees over KB
Strength & Conditioning Thursday, January 27th
ACTIVE RECOVERY
ACCESSORY:
3 rounds, 40 secs per station, for max reps of:
Banded Face Pull
Rest :20
Banded Bicep Curl
Rest :20
Banded Tricep Extension
Rest :20
Banded Pull Apart
Rest :20
ACTIVE RECOVERY WORKOUT
10 Rounds
Every 3 mins complete:
Run: 400 m
or
Bike: 15/12
or
Row: 450m
Ufit (SWEAT/HIIT) Wednesday, January 26th
2 Rounds FT
40 Cal Row
40 Mountain Climbers (2=1)
40 MedBall Cleans
40/40 SA Push Press
40 Plate G2OH
40 Up/Down to plate
Strength & Conditioning Wednesday, January 26th
GYMNASTICS
EMOM 16
1. Max Distance Handstand Walk
2. Max Wall Balls
3. Max Bar Muscle-up
4. Rest
WOD
AMRAP 14
18 Dumbbell Snatches (50/35)
15 Dumbbell Facing Burpees
12 C2B Pull-ups
9 Handstand Push-ups
Strength & Conditioning Tuesday, January 25th
STRENGTH
Every 6 mins for 18 mins do:
10 Overhead Rev Lunge (95/65)
Rest 1 min
10 Front Rack Rev Lunge (115/75)
Rest 1 min
10 Back Rack Rev Lunge (135/95)
WOD
For time:
200 Double Unders
max rep Row Calories, 4 mins
— Rest 1 min —
150 Double Unders
max rep Row Calories, 3 mins
— Rest 1 min —
100 Double Unders
max rep Row Calories, 2 mins
— Rest 1 min —
50 Double Unders
max rep Row Calories, 1 min
Strength & Conditioning Monday, January 24th
OLY
15min to establish a 1RM complex:
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat
WOD
Every 2min on the min.
With a continuously running clock perform:
10 Thrusters + 10 T2B
10 Thrusters + 12 T2B
10 Thrusters + 14 T2B
… Add 2 T2B every set until you cannot complete set
Rx(95/65)
Ufit (SWEAT/HIIT) Monday, January 24th
3 Rounds:
1:00 Stations
1:00 Rest btwn rnds
STATION 1: KB Swing
STATION 2: Ballistic Sit ups
STATION 3: DB Suitcase Lunges
STATION 4: KB Deadlift