Strength & Conditioning Tuesday, August 17th
RECOVERY:
10min mobility
WOD:
AMRAP 20
500m Run
10 DB facing up/downs
20 DB Floor press (40/25)
30 MB twists 1=1 (20/14)
Rest 1:30
Ufit (SWEAT/HIIT) Tuesday, August 17th
Strength:
12 min EMOM
1:8/8 Uneven Push-up
2:8/8 DB Split Squat
3:15 DB Push Press
5 Rounds
200m Run
12 Up Down
14 Alt. V-up
Rest 1:00
Ufit (SWEAT/HIIT) Monday, August 16th
STRENGTH:
4min
Bike/Row warm up Tabata
20/10
(slow -> progressive)
5-7 Progressions
Tabata 8
:20 on/ :10 off
KB sumo dl high pulls (24/16)
lateral up/downs over pvc
REST: 2:00
AMRAP 15
200 singles
30 mb twists
20 K2E / Hanging knee raisies
3min Cool down
Strength & Conditioning Monday, August 16th
STRENGTH:
DL – work up to 80%
5RDS
Every :90 complete:
5 Deadlift 80%
WOD:
21-15-9
Row
Deadlift (205/155)
Box jumps (24/20)
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, August 14th
PARTNER
3 Rounds (or 30 cap)
50 box Jumps
50 kb Swings
50 T2B
50 MB sit up toss
50 Cal Row
Strength & Conditioning Thursday, August 12th
STRENGTH:
1-1/4 Back squats
5×6 @45-55%
WOD:
EMOM 20
1. 12/10Bike Cal
2. 10 HSPU /20 seated press
3. 1 Rope Climb
4. REST
Ufit (SWEAT/HIIT) Thursday, August 12th
Recovery:
10-15min
Mobility/Foam Roll
2 Rounds
4min Amrap
6 Box Step-over
8 HR Push-up
10 RKS
Rest 2:00
4 min Amrap
40 Mountain Climber (short step)(1=1)
10 Airsquat
30 Scissor Kicks (1=1)
Rest 2:00
Ufit (SWEAT/HIIT) Wednesday, August 11th
SWEAT/UFIT:
Warm up/prog. 5-10min
E2MOM 10
200m Run
REST 3:00
Tabata 15 (:30/:30)
1. hollow rocks
2. Medball hamstring curl
3. Bike cals
REST 1:30
1000m Run
Strength & Conditioning Wednesday, August 11th
OLY:
Clean complex
EMOM 10 @65-70%
Clean Deadlift + Clean Sq + Hang Cl Sq
WOD:
AMRAP 9
50 Double Unders
15 DB Hang Sq Clean (50/35)
15 Hollow Rocks
Ufit (SWEAT/HIIT) Tuesday, August 10th
Strength:
5 sets
14 See-saw Strict Press
14 See-saw Floor Press
16 See-saw Row
Rest 1:00
16 min EMOM
1: 100 Single-under
2: 20 Goblet Side-lunge
3: :45 Alt. V-up
4: Rest
Strength & Conditioning Tuesday, August 10th
STRENGTH:
4 SETS
12 BB Strict press
12 bent over fly
12 upright Row (kb)
REST :30-:60
WOD:
10-1
Shoulder-to-Overheads (135/95)
Burpee Box Jump Overs (24/20)