Strength & Conditioning Saturday, September 18th
With your partner
Row 20 (1 rower) cals
then
max Burpee box jump overs (one box)
Every 3 min until 150 Burpee box jump overs
Strength & Conditioning Friday, September 17th
STRENGTH
Back Squat: 20 rep MAX
WOD:
3:00 minutes on : 3:00 minutes off x 4
25 Wall Balls (20/14)
15 Power Snatches (75/55)
*In remaining time, Max Meter BikeErg or Assault Bike
Ufit (SWEAT/HIIT) Friday, September 17th
UFIT/SWEAT
AMRAP 10
400m row
30 DB Thrusters
20 Up/downs
REST 3:00
AMRAP 10
30 KB SDHP
30 (15/15) SA KB Push Press
30 RKB
Ufit (SWEAT/HIIT) Thursday, September 16th
UFIT/SWEAT
20 min EMOM
1: 10 DB Deadlift (2)
2: 12 Push-up
3: 12 V-up
4: 50 Dubs/100 singles
5: 12 DB Suitcase rev Lunge 40/25
Strength & Conditioning Thursday, September 16th
ACTIVE RECOVERY
CORE ACCESSORY:
3 sets
40 Hanging Knee Raises
:40 Side Plank (LEFT)
:40 Side Plank (RIGHT)
:30 Hollow Hold
*Rest 60 seconds between sets
ACTIVE RECOVERY WOD:
Rowing Progression
For Max Distance at each
Row 15 minutes
Rest 5:00
Row 15 minutes
Rest 5:00
Row 10 minutes
Score = Total Distance at each (3 scores)
Strength & Conditioning Wednesday, September 15th
GYMNASTICS
4 SETS
Every 90 seconds
6-10 Weighted Strict Ring Dips
3-6 HSPU
WOD
AMRAP 16
21 Dumbbell Bench Press (50/35)
15 Chest To Bar Pull-Ups
9 Burpee Box Jump Over (24/20)
*Rest 60 seconds after each round
Ufit (SWEAT/HIIT) Wednesday, September 15th
UFIT/SWEAT
3 Sets
20 (10/10) bulgraian split sq
15 sissy sq (on toes to medball)
rest :60
Every 4 min x 5
40 air squats
30 sit ups
15 burpees
Strength & Conditioning Tuesday, September 14th
OLY
7 sets
1 Squat Clean
1 Front Squat
1 Split Jerk
Starting @50% of 1 rep max and aiming to finish @70% of 1 rep max Clean and Jerk
WOD:
For Time:
12 Power Cleans (185/125)
100 Double Unders
9 Power Cleans
100 Double Unders
6 Power Cleans
100 Double Unders
Time Cap = 12
Ufit (SWEAT/HIIT) Tuesday, September 14th
UFIT/SWEAT
6 rounds
200m run
1:00 rest
REST 5:00
then
TABATA 8min
:20on/:10off
Alt Bicycle crunches
Plank Heel Taps
Boat Hold
Then
4 Rounds
500m Run
2:00 rest
Strength & Conditioning Monday, September 13th
CONDITIONING
For Time:
30 Deadlifts (225/155)
40 Toes To Bar
50 (25/25) Single Arm Dumbbell Shoulder To Overhead (50/35)
750m Row
50 (25/25) Single Arm Dumbbell Shoulder To Overhead
40 Toes To Bar
30 Deadlifts
Time Cap = 25 minutes
Ufit (SWEAT/HIIT) Monday, September 13th
UFIT/SWEAT
STRENGTH:
4 Sets
12 DB Curls
12 DB Front Delt raises
12 DB Hex press (triceps)
WOD:
50-40-30-20-10
Box jumps
Pike press
Speed Skaters 1=1
Box toe taps 2=1