Strength & Conditioning Saturday, January 8th
PARTNER UP
5 Rounds for time:
Teams of 2 split work
50 Dubz
30 RKS 32/24
30 SDHP (95/65)
30 Box Jump 24/20
30 SA DB Arm Thruster
Strength & Conditioning Friday, January 7th
WORKOUT
5 Minute EMOM
10/8 Cal Bike or Row
-Rest 2:00-
10 Minute Amrap
10 Air Squats
10 DBL Push Press
6 Burpees Over DB
Strength & Conditioning Friday, January 7th
OLY
Every 2 mins for 10 mins.
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Squat Clean + 1 Front Squat + 1 Split Jerk
-Start at 50%, increase as you go-
WOD
5 rounds, 2 mins each:
20 Toes-to-bars
max reps in remaining time Clean & Jerks*
Rest 2 mins between each round.
*Round 1: 135/95 lbs
*Round 2: 155/105 lbs
*Round 3: 185/125 lbs
*Round 4: 205/135 lbs
*Round 5: 225/155 lbs
Ufit (SWEAT/HIIT) Thursday, January 6th
4 RDS FT:
75 Single Unders
10 DB OH fwd Lunge (Right)
10 DB OH fwd Lunge (Left)
25 Hollow Rocks
15 Box Jumps
Strength & Conditioning Thursday, January 6th
ACTIVE RECOVERY
EMOM 12
1. :45 Plank
2. :45 Feet Elevated hip thrusts
3. :45 Plank In and Outs
4. Rest
Run/Row: 2x 1200 m
Rest 3 mins between efforts.
Complete each 1200 m as:
500 m- easy pace
500 m- moderate pace
200 m- fast pace (28+s/m)
Ufit (SWEAT/HIIT) Wednesday, January 5th
Strength & Conditioning Wednesday, January 5th
GYMNASTIC
4 SETS
AMRAP 3:
Handstand Walk, 25 ft
10 Pistols
Rest 1 min between each cycle.
WOD
2min Row Max Cals
REST 1:00
then
AMRAP 4:
12 Bar Facing Burpees
12 Box Jumps, 24/20 in
REST 1:00
then
2min Bike Max Cals
REST 1:00
then
AMRAP 4:
12 Bar Facing Burpees
12 Box Jumps, 24/20 in
2 scores = calories total/rounds
Ufit (SWEAT/HIIT) Tuesday, January 4th
WORKOUT
14 Minute Amrap
12/10 Cal Row
12 Russian Kettlebell Swings
12 KB Alt. Reverse Lunges
WOD
3 SETS
30 Alt. KB Plank Taps
30 Slow Flutter Kicks (holding KB)
-Rest as needed b/t sets-
Strength & Conditioning Tuesday, January 4th
STRENGTH
Every 3min for 12min
Back Squat 1×6 at 70% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×4 at 80% 1RM
WOD
4 rounds, each round for time, of:
30 Wall Balls (20/14)
20 Chest-to-bar Pull-ups
Single Arm Dumbbell Overhead Walking Lunge (50/35) L 50 ft/R 50 ft
Rest 1:30 between each round.
Ufit (SWEAT/HIIT) Monday, January 3rd
6 Minute EMOM
1: – 10 DB Floor Press
2: – 5/5 Single Arm Ring Row
WORKOUT
12 Minute Amrap
30 Med Ball Cleans
15 Up-Downs
Strength & Conditioning Monday, January 3rd
OLY
Every 2min for 10min
1 Power Snatch + 1 Overhead Squat + 1 Hang Power Snatch + 1 Snatch Balance
WOD
AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)