Ufit (SWEAT/HIIT) Monday, November 22nd
Strength
4 sets
12 DB Supine Rows
12 Seated DB Press
20 DB Pull Throughs
Workout
12 minute Amrap
20 Alt DB push press’
25 Push Up
30 DB Sit up
Strength & Conditioning Friday, November 19th
OLY
Every 2 mins for 10 mins
1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
WOD:
AMRAP 10:
Run 200m
15 Front Squats (115/75)
15 Toes-to-bars
Ufit (SWEAT/HIIT) Friday, November 19th
Strength:
4 Sets
12 Seated DB Press
8-10 Deficit Push ups
12 DB tricep Kick Back
Rest 1:00
Workout:
28 – 21 – 15 – 9
Pike Push Ups
Box Dips
KB frog jump
Ufit (SWEAT/HIIT) Thursday, November 18th
CONDITIONING
25 Minute EMOM
1: Max Plank Jacks
2: 12 Alt renegade row (no pu)
3: 40 Short Step Mtn. Climbers
4: Max Slamballs/plate G2O
5: Rest
Strength & Conditioning Thursday, November 18th
BRING A FRIEND DAY
STRENGTH
EMOM 5
4 Bench Press 70%
EMOM 4
3 Bench Press 75%
EMOM 3
2 Bench Press 75%
WOD:
EMOM 15
1. 20 Kettlebell Swing, (24/16)
2. 10-12 Push-up
3. 12 Box Jump (24/20)
4. Max Burpees
5. Rest
-SCORE IS BURPEE TOTAL-
Ufit (SWEAT/HIIT) Wednesday, November 17th
CORE
EMOM 9
1. 15 Ballistic Sit Ups
2. 12 (R) Plank hip raise
3. 12 (L) Plank hip raise
For Time
1-2-3-4-5-6-7-8-9-10
Burpee
10-9-8-7-6-5-4-3-2-1
DB Thrusters
Strength & Conditioning Wednesday, November 17th
ACTIVE RECOVERY
12-15min Mobility
*For time, partitioned any way:
150/120 cals (Row/Bike/Ski) (run is 2500m)
300 Double Unders
Time cap: 18 mins
Strength & Conditioning Tuesday, November 16th
GYMNASTICS
EMOM 10:
1. MAX Chest-to-bar/ Pull-ups
2. 10-12 Burpee Bar Touches, 6 in
3. Standing Plate shoulder raises
For Time:
Row 800m
Walking Lunge 75 ft
50 sit ups
50 Air Squats
50/45 Assault Bike Calories
Walking Lunge 75 ft
25 Alt v-ups
25 Push-ups
Ufit (SWEAT/HIIT) Tuesday, November 16th
Strength:
4 Sets
10 Single Leg RDL
10 DB Sumo DL
1 Minute Plank
Rest :30-1:00
Workout:
EMOM 20
1. 15/12 Cal Erg
2. 15 Push Ups
3. 15 RKS
4. REST
Accessory:
100 Banded Goodmornings
Strength & Conditioning Monday, November 15th
STRENGTH
EMOM 10
1 Push Press + 1 Push Jerk
Starting at 50% Go up ea round
WOD:
*AMRAP 20:
Weighted Box Step-up (35/25)
Complete every 2:30, alternating between:
1. Run, 200 m
2. 20 Wall Balls (20/14)
3. 20 Handstand Push-ups or Push-ups
Ufit (SWEAT/HIIT) Monday, November 15th
Strength:
3 Sets
12 ALT Renegade Rows
12 DB Floor Press
12 DB Hex press
Workout:
AMRAP 15
20 DB Front Squats
25 Box Jumps
30 Speed Skaters
20 Up/Down