Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, November 13th
PARTNER WOD:
AMRAP 12
50 Thrusters (95/65)
50 Partner Medball Toss (20/14)
50 Box Jumps (24/20)
REST 3min
AMRAP 12
50 Cal Row
50 Toes to Bar
50 Synchro Burpees
Strength & Conditioning Friday, November 12th
STRENGTH AMRAP 8
:30 Weighted Glute Bridge Hold
10 Dumbbell Romanian Deadlifts
10 Dumbbell Bent Over Rows
:30 Hanging Knee Raises
WOD:
5 Rounds
AMRAP 3:
15 Wall Balls (20/14)
*6 Handstand Push-ups
3 Power Clean (225/155)
*12 Seated press’
Ufit (SWEAT/HIIT) Friday, November 12th
Mobility:
Hips
Quads
Hamstrings
6 Rounds
200m Run
10 MB plank crunches
10 Up/Downs
10 V-ups
Strength & Conditioning Thursday, November 11th
STRENGTH
E3MOM 15:
Set 1: 10 Deadlifts + 2 Back Squats
Set 2: 8 Deadlifts + 4 Back Squats
Set 3: 6 Deadlifts + 6 Back Squats
Set 4: 4 Deadlifts + 8 Back Squats
Set 5: 2 Deadlifts + 10 Back Squats
Deadlifts, 70-75%
Back Squats, 70-75%
WOD:
For time:
Run 600m
40 Box Jumps (24/20)
40 Alt DB Power Snatches (50/35)
Run 400m
30 Box Jumps
30 Alt DB Power Snatches
Run 200m
20 Box Jumps
20 Alt DB Power Snatches
Ufit (SWEAT/HIIT) Thursday, November 11th
Conditioning
Workout:
AMRAP 16
250M Row
20 SL DB Deadlifts
18 Weighted Box Step Ups
16 DB reverse lunges
Strength & Conditioning Wednesday, November 10th
ACTIVE RECOVERY
Accessory:
AMRAP 12
14 Shoulder Bridge Twist
14 MB bear hug curtsy lunge
14 Alternating 90/90
Rest 1:00
FT
Row 1000 m
50 Air Squats
Rest 1:30
Row 800 m
40 Push Ups
Rest 1:30
Row 600m
30 DB Rows
Rest 1:30
Row 400 m
20 Hollow Rocks
Rest 1:30
Ufit (SWEAT/HIIT) Wednesday, November 10th
Strength:
4 Sets
20 Sec Hollow Hold
12 Seated DB Press
12 Floor Press
Rest 1 Minute
For Time:
27-21-28-15-12-9-6-3
RKS
Ballistic Sit Ups
Strength & Conditioning Tuesday, November 9th
GYMNASTICS
AMRAP 10
20 Alt V-ups
20 Pistols
:20 Planche hold
WOD:
For time:
2 rounds
9 S2OH (35/95)
12 C2B Pull-ups
15 Bike Calories
— Rest 1 min —
18 S2OH (35/95)
36 Pull-ups
45 Cal Row
Ufit (SWEAT/HIIT) Tuesday, November 9th
Accessory:
3 Rounds:
:30 plank hold
12 Alt Curl & Press
12 Floor Wiper
WOD:
FT:
Run 1000m
10 Burpees
rest 1:00
Run 800m
20 Burpees
rest 1:00
Run 500m
30 Burpees
rest 1:00
Run 250m
40 Burpees
Strength & Conditioning Monday, November 8th
OLY
EMOM 5:
2 Power Snatches 70%
— Rest 1 min —
EMOM 5:
2 Squat Snatches, 75%
WOD:
AMRAP 7:
3 AKB Swings, (24/16)
3 KB Facing Burpees
24 Double Unders
6 AKB Swings
6 KB Facing Burpees
24 Double Unders
9 AKB Swings
9 KB Facing Burpees
24 Double Unders
…
Continue adding reps in this scheme each round until time expires.
Ufit (SWEAT/HIIT) Monday, November 8th
EMOM 20
1. 20 DB Thrusters
2. 10-12 cal Row
3. 14 Box jump over
4. 20 RKS
5. rest