Ufit (SWEAT/HIIT) Wednesday, December 8th
Recovery:
5 min Foam Roll and Stretch
then
3 sets
20 Grasshopper
15 Banded Row
15 Banded Press
15 min Amrap
200m Run
20 Alt. SA RKB Swings
30 Reverse Lunge
40 Russian Twist
Strength & Conditioning Wednesday, December 8th
STRENGTH
Every 4min for 12min
@ 80%
1. 15 Deadlift
2. 12 Deadlift
3. 9 Deadlift
Break Often, you have 4 mins to complete all reps in set.
WOD:
For time, partitioned any way:
120 Air Squats
80 Toes-to-bars
40 Hang Power Snatches, (95/65)
(15 min CAP)
Ufit (SWEAT/HIIT) Tuesday, December 7th
STRENGTH:
3 Min Row warm up
5-7 Min Progressions
TABATA CORE 8
:20/:10
Alt V-ups
plank
Heel taps
REST
REST 2:00
EMOM 20
1. :45 max row
2. :45 Up Downs
3. :45 Slam ball /plate G2O
4. Rest
Strength & Conditioning Tuesday, December 7th
GYMNASTICS
AMRAP 10
12 ring dips/box dips
25ft slider crawl
10 Big slow kip swings
1:00 rest
For time:
Row, 1000/800 m
— then —
10-9-8-7-6-5-4-3-2-1
Burpee Over Rower
Box Jump (24/20)
— then —
Row, 1000/800 m
Time cap: 20 mins
Ufit (SWEAT/HIIT) Monday, December 6th
Strength:
EMOM 10
6 DB Deadlifts + 6 DB FR SQ
REST:30
Workout:
For time:
50 Med Ball Clean
40 Ballistic Sit up
30 DB Shoulder to OverheaD
Strength & Conditioning Monday, December 6th
OLY
Complete sets every 2 mins for 10 mins.
Overhead Squat 5-4-3-3-3
70%, 75%, 80%, 80%. 80%
WOD:
5 rounds
AMRAP 3 for max reps:
16/12 Assault Bike Calories
16 Overhead Squats, 95/65 lbs
max reps in remaining time Sit-ups
Rest 1 min between rounds
Ufit (SWEAT/HIIT) Friday, December 3rd
For Time
Buy-in:
1000m Row
into
5 Rounds
10 Ballistic Sit-up
15 Push-up
10 KB SDHP
into
Buy-out:
1000m Run
Strength & Conditioning Friday, December 3rd
STRENGTH
1 Round
EMOM
12 Bench Press 60%
Rest 1min
15 Bench Press 50%
Rest 1min
12 Bench Press 60%
Rest 1min
Max Bench Press 50%
WOD
For time:
20 HSPU/Seated Press
40 Alt DB Snatches (50/35)
80 Air Squats
40 Alt DB Snatches (50/35)
20 HSPU/Seated Press
Ufit (SWEAT/HIIT) Thursday, December 2nd
For Time
50-40-30-20-10
Alt. Box Step Ups
RKS
Up/Downs
Strength & Conditioning Thursday, December 2nd
ACTIVE RECOVERY
Core:
AMRAP 10
20 Ballistic Sit ups
10 Hollow Rocks
:20 Hollow Hold
10 Alt V-ups
Rest 1:00
then:
Rest 5min
Each for time:
Row: 2000 m
3min rest
Run: 2000m
Ufit (SWEAT/HIIT) Wednesday, December 1st
EMOM 20
1: 15 Hex Press
2: 40 Mtn climbers
3: 20 DB Russian Twist 1=1
4: Max DB Push Press
5: Rest