Ufit (SWEAT/HIIT) Thursday, December 23rd
Strength
4 sets
10/10 kneeling tricep kick back
10 bent over rev flys
10 db bent over rows
rest 1:00
WOD
4 Rounds
15 RKS
15 Box jumps
15 Pike Push ups
Strength & Conditioning Thursday, December 23rd
OLY
Clean Complex
Every 2min for 12min
1 Power Clean + 1 Clean + 1 Split Jerk
start at 65% increase ea round
WOD
‘DANCER’ (CAP 15)
For time:
50/40 Row Calories
40 Burpee to plate
30 Pull-ups
20 Handstand Push-ups
10 Cleans, (165/125)
Ufit (SWEAT/HIIT) Wednesday, December 22nd
Conditioning
20min Amrap
400m run
30 Sit ups
30 Squats
Strength & Conditioning Wednesday, December 22nd
ACTIVE RECOVERY
AMRAP 10
30 banded bent over rows
20 banded shoulder raises
10 push ups
Rest 1:00
Active Recovery WOD:
‘BLITZEN’
2 rounds for time of:
30/24 Assault Bike Calories
40 Mountain Climbers
Rest 1 min
20/15 Assault Bike Calories
30 Mountain Climbers
Rest 2 mins
10/8 Assault Bike Calories
20 Mountain Climbers
Rest 3 mins
Ufit (SWEAT/HIIT) Tuesday, December 21st
Strength:
3 sets
12 RDL
12 Goblet Squat
Rest :30
Workout:
5 Rounds
10/10 DB push press
15 Burpee
20 Ballistic sit ups
Strength & Conditioning Tuesday, December 21st
GYMNASTICS
EMOM 12 mins
1) 100ft DBL Kb OH carry
2) 40 Russian Twists
3) max rep military Sit-ups
4) Rest
WOD:
‘DASHER -part 1’
AMRAP 6:
10 Deadlifts (135/95)
5 Bar Muscle-ups/C2B
Rest 2min
‘DASHER- part 2’
AMRAP 6:
10 Toes-to-bars
5 Power Snatches (95/65)
Ufit (SWEAT/HIIT) Monday, December 20th
2 ROUNDS
3 Minute Stations
1 Minute Rest btw. Stations
Station 1: AMRAP 3
1:30 sec Erg / 15 DB Push Press
(Rest 1:00)
Station 2: AMRAP 3:
1:30 sec Erg / 20 Lateral hops over DB
(Rest 1:00)
Station 3: AMRAP 3:
30 sec Erg / 15 DB Deadlifts
(Rest 1:00)
Station 4: AMRAP 3:
1:30 sec Erg / 20 Lateral hops over DB
(Rest 1:00)
Strength & Conditioning Monday, December 20th
STRENGTH
Superset
Every 2min complete a set:
Bench Press 5-4-3-3-3
Pendlay Row 10-8-6-6-6
WOD:
*’COMET’ (CAP 25)
4 rounds for time of:
Run, 400 m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Ufit (SWEAT/HIIT) Friday, December 17th
Active Recovery
Mobility/Stretch
(calfs especially)
10-12min
FT
150 Single Unders
50 Mountain Climbers (2=1)
30 Plate sit ups
150 Single Unders
40 Mountain Climbers
20 Plate sit ups
150 Single Unders
30 Mountain Unders
10 Plate sit ups
Strength & Conditioning Friday, December 17th
OLY
Every 2 mins for 10 mins.
Clean Complex
1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
Starting at 65% and increase ea round.
WOD
3 rounds for time of:
18/15 Row Calories
15 Thrusters (95/65)
12 Chest-to-bar Pull-ups
9 Lateral Burpees Over Bar
Time cap: 16 mins
Ufit (SWEAT/HIIT) Thursday, December 16th
Strength:
3 Sets
2min Medball hug Marches
rest :30
12 Medball hug Squats
12 Rev Medball hug Lunges
WOD
21-15-9
DB Thrusters
Lateral hop over DB (2=1)
KB frog jumps