Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, November 6th
Partner party
2 Rounds
Every 2 min for max reps:
Hang clean (135/95)
Rest 1:00
Knees to Elbows
Rest 1:00
Shoulder to Overhead
Rest 1:00
Bike Cals
Rest 1:00
Double Unders
Rest 1:00
Strength & Conditioning Friday, November 5th
STRENGTH:
Every 3 mins for 12 mins:
10 Bench Press*
12-15 Push-ups
*Round 1: 70%
*Round 2: 70%
*Round 3: 75%
*Round 4: 75%
EMOM 15
1. Max DB Burpee Deadlift (50/35)
2. 12 Box Jump Overs
3. 20 Wall Balls, 20/14 lbs
4. Max DB Foor Press
5. Rest 1 min
Ufit (SWEAT/HIIT) Friday, November 5th
AMRAP 7
5 burpees
5 push Ups
50ft bear crawl
Rest 3 min.
EMOM 12
1. 12-15 db front squat
2. 20 jumping lunges
3. 150m Run/Row
Strength & Conditioning Thursday, November 4th
OLY:
EMOM 10
2 Squat Cleans @70%
WOD
AMRAP 4
Assault Bike Calorie
Rest 1:00 min
THEN
For time:
40 Sit-ups
30 Bar Facing Burpees
20 Front Squats, 155/105 lbs
Ufit (SWEAT/HIIT) Thursday, November 4th
Split class in half if necessary
10min
Row Sprint 250m
Rest 1min
AMRAP 12
20 high knees (above hip)
20 cossack squats (10 ea side)
10 elbow plank to palm plank alt, use mats (ask)
10 Alt DB Shoulder PRess
Strength & Conditioning Wednesday, November 3rd
ACTIVE RECOVERY
Accessory:
AMRAP 10
:25 Ring L-sit hold
10 Pike Leg Lift Overs (DB)
20 Weighted Hanging Knee Raises, pick load
WOD
10 rounds for time of:
Run, 200 m
Ski/Row Erg, 200 m
Rest 1 min
Strength & Conditioning, Ufit (SWEAT/HIIT) Wednesday, November 3rd
Conditioning
’50 is Nifty’
50 DB Shoulder to Overhead
50 Wall Balls/mb thrusters
50 Burpees
50 Floor Wipers
50 Power Jacks
50 Plank Shoulder Taps
Strength & Conditioning Tuesday, November 2nd
GYMNASTIC:
1:30 ea station, max reps,
Wall sit
Rest 1 min
Deficit Push Up
Rest 1 min
V-Ups
Rest 1 min
Kipping Handstand Push-up
WOD
For time:
42 Alt DB Hng Snatch (50/35)
21 Pull-ups
30 Alt DB Hng Snatch
15 Pull-ups
18 Alt DB Hng Snatch
9 Pull-ups
Time cap: 10 mins
Ufit (SWEAT/HIIT) Tuesday, November 2nd
Accessory
3 Sets
12 V-ups
*12 SL medball hip raises
20 bear hug MB squats
rest 1:00
WOD:
15 AMRAP
250m Run
10 Wall Balls
15 Box Jumps
Strength & Conditioning Monday, November 1st
OLY:
Overhead Squat
EMOM 5
4 reps @ 65%
EMOM 4
3 reps @ 70%
EMOM 3
2 reps @ 75%
WOD
‘DAREDEVIL’
2 rounds
2 mins per station, for max reps of:
Row Calorie
Rest 1 min
SA DB Overhead Squat, 50/35 lbs
Rest 1 min
Double Under
Rest 1 min
Ufit (SWEAT/HIIT) Monday, November 1st
EMOM 20
1. DB floor Press
2. Goblet Squat with KettleBell
3. Battle Rope
4. Rest