Workouts

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

Strength & Conditioning Saturday, January 22nd

Stole this one from the archives!!! Solid

PARTNER UP!

Teams of 4
5k Row
200 DB SQ Hang Cleans 45/30

Then

Teams of 2
800m Run w/medball [together] 80 DB Push Press

Then

Team Solo
40 Box Jump 24/20
30 Burpee

Ufit (SWEAT/HIIT) Friday, January 21st

4 Rounds 

15 MB thrusters

15 Burpee Box Jump-over

15 Push-ups 

200m run/row

Strength & Conditioning Friday, January 21st

OLY

15min to establish a 1RM complex:

 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

WOD

For time:

21-15-9 reps of:

Deadlift, 225/155 lbs

Handstand Push-up

Ufit (SWEAT/HIIT) Thursday, January 20th

STRENGTH

3 sets

20 DB Strict Press

14 Alt. weighted Box step-up 

EMOM 10

1: 14 Jumping lunges

2: 12 DB Up/down DL

Strength & Conditioning Thursday, January 20th

ACTIVE RECOVERY

Core

3 Sets

10 Hollow Rocks

:20 Hollow hold

10 Push Ups

:20 Plank hold

rest 30

12-16-20-24-28-32-28-24-20-16-12 reps, for time of:

Row or Bike Calorie

Rest 30 secs

Ufit (SWEAT/HIIT) Wednesday, January 19th

FOR TIME

45 Jumping squats
45 Sit ups
45 Seated DB Press
45 Mtn Climbers (2=1)
45 DB Bent over row

Strength & Conditioning Wednesday, January 19th

GYMNASTIC

EMOM 12
1. :45 max rep goblet sq
2. 10 Hollow Rocks + 10 Alt V-ups
3. max rep Ring Dips
4. Rest

WOD

AMRAP 25:
400m row
20 Push-ups
Walking Lunge, 50 ft
75 Double Unders
30/25 Bike cal
Rest 1 min

Ufit (SWEAT/HIIT) Tuesday, January 18th

EMOM 20

1: 40 Plate Hops

2: 7/7 SA KB Thruster

3: 40 Flutter Kicks 

4: 10 Burpees

5: Rest 

Strength & Conditioning Tuesday, January 18th

STRENGTH

Complete a set every 2min for 12min

Strict Press 1×6 at 65%
Strict Press 1×6 at 70%
Strict Press 1×5 at 75%
Strict Press 1×4 at 80%
Strict Press 1×4 at 80%
Strict Press 1×4 at 80%

WOD

3 rounds for time of:

40 Wall Balls (20/14)
25 T2B
20 Alt DB hang C&J (50/35)

CAP 20

Ufit (SWEAT/HIIT) Monday, January 17th

AMRAP 15

10 Floor Press’ 

20 Alt. Curtsey Lunges 

15 Push-ups 

20 RKS 

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