Workouts

Strength & Conditioning Friday, October 8th

STRENGTH:

DEADLIFT (15min clock)

6X5 @75%-80%

 

WOD:

For Time

10 rounds

5 Hang Power Cleans (95/65)

5 Push Jerks

5 Thrusters

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Ufit (SWEAT/HIIT) Friday, October 8th

CONDITIONING

8 Rounds

10 KB Swings

10 Power Jacks

10 sumo dl high pulls

100ft Bear Crawl

:30 Rest

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Strength & Conditioning Thursday, October 7th

ACTIVE RECOVERY

10-15MIN MOBILITY

WOD:

For Quality

500m Row

50cal BikeErg

*Rest 2:00*

400m Row

40cal BikeErg

*Rest 1:30*

300m Row

30cal BikeErg

*Rest 1:00*

200m Row

20cal BikeErg

*Rest :30*

100m Row

10cal BikeErg

Ufit (SWEAT/HIIT) Thursday, October 7th

Accessory

3 SETS

12 Hollow Rocks

12 Heels to sky

12 Alt. leg lifts

 

WOD

1-10

Burpees

10-1

Wallballs/MB Thrusters

Strength & Conditioning Wednesday, October 6th

STRENGTH:

16 minute Clock:

Begin warming-up to 75% of your 1 rep max Bench Press and then complete:

For Time

30 Bench Presses

@75% of 1 rep max

WOD:

EMOM 20

1. 5 Back Squats @80%

2. 10-15 Handstand Push-Ups

3. 5 Front Squats @80%

4. 10-15 Burpees

5. Rest

Ufit (SWEAT/HIIT) Wednesday, October 6th

UFIT/ SWEAT

 

 3 Rounds

1:00 Moderate Row (25-30 s/m)

:30 Sprint Row (30-35 s/m)

REST: 2:00

THEN:

TABATA 12MIN  (db’s 5-15lbs)

:20 on :10 off

– DB front static hold

– DB lateral Static hold

– DB thrusters

   REST 2:00

THEN:

4 Rounds

:30 Moderate Row

:30 sprint

   REST :90

3 Rounds

:45 Sprint

:15 REST

Ufit (SWEAT/HIIT) Tuesday, October 5th

CONDITIONING

AMRAP 20

400m Run

50 Air squats

50 Mountain Climbers

50 Ab Mat Sit ups

Strength & Conditioning Tuesday, October 5th

OLY

Power Clean + Push Jerk

Every 2:00 minutes complete a set

1 x 3 @65%

1 x 3 @70%

2 x 2 @75%

2 x 2 @80%

WOD:

FT:

150 Double Unders

35 Alt DB Power Snatches(50/35)

35 Toes To Bar

100 Double Unders

25 Alt DB Power Snatches

25 Toes To Bar

50 Double Unders

15 Alt DB Power Snatches

15 Toes To Bar 

Strength & Conditioning Monday, October 4th

CONDITIONING

CORE

EMOM 9

Minute 1: 45 Seconds of Hollow Rocks

Minute 2: 45 Seconds of V-Ups

Minute 3: 45 Second Plank Hold

WOD:

‘KELLY’

5 rounds for time of:

• 400m run

• 30 Box Jumps (24/20)

• 30 Wall Balls (20/14l)

Time Cap = 35 minutes

Ufit (SWEAT/HIIT) Monday, October 4th

Accessory:

4 sets 

20 DB Cossack Squat

15 DB Deadlift

:30 DB Bicep Curl

Rest 1:00

20 min EMOM

1: 15 Up/Downs

2: 20 RKS

3: 15 Push-up

4: 15 Goblet Squat 

5: Rest

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