Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, July 29th
RECOVERY:
3 Rounds or 30min
500m run
40 Mountain Climbers
10/10 Reverse lunge plate twist (25/15)
Rest 1:00
30/25 cal bike/row
30 Mountain Climbers
15 Slamballs
Rest 1:00
Ufit (SWEAT/HIIT) Wednesday, July 28th
3 Min Row warm up
5-7 Min Progressions
TABATA 12
1. Power Jacks
2. Plank Jacks
3. Sit ups
4. Rest
REST 2:00
AMRAP 10
20 cal row
20 sumo DL high pulls (24/16)
20 Up/Downs
Strength & Conditioning Wednesday, July 28th
OLY:
8 min Squat mobility/warm up
Squat Cleans
5×3 @ 75-80%
WOD:
30-20-10
Hang clean & Jerk (95/65)
Ab mat sit ups
Ufit (SWEAT/HIIT) Tuesday, July 27th
Strength:
5 sets
12 DB Deadlift (Heavy)
12 DB Floor Press (Heavy)
12 DB Front Squat (Heavy)
Rest 1-1:30
12 min EMOM
1: 20 Alt. V-up
2: 12 DB Thruster
3: 15 Push-up
Ufit (SWEAT/HIIT) Friday, July 23rd
Strength:
5 sets
100ft Farmer Carry
12 DB Push Press
12 DB Reverse Fly
Rest 1:00
4x 3 min Amrap
5 Cal Erg
5 Box Jump
5 V-up
Rest 1:30 btwn
Ufit (SWEAT/HIIT) Thursday, July 22nd
25 min EMOM
1: 45 sec Jump Rope
2: 45 sec Sit-up
3:45 sec Single DB Curl
4: 45 sec Burpee
5: 45 sec Single DB Press
Ufit (SWEAT/HIIT) Tuesday, July 20th
Accessory:
5 sets
:20 Hollow Hold
12 Hollow Upper lift
:30 Plank
12 Hollow lower lift
Rest 1:00
4 Rounds
20 DB Deadlift
15 Goblet Lunge (Forward)
10 Devil’s Press
Strength & Conditioning Monday, July 19th
STRENGTH:
BACK SQ 5 RM
WOD:
6 ROUNDS FOR TIME
8 Thrusters 135/95
8 Bar facing burpees
Ufit (SWEAT/HIIT) Monday, July 19th
STRENGTH:
3 Min Row warm up
5-7 Min Progressions
4min Row 28+ s/m
REST :90
TABATA 12
:20 on :10 off
– SA ring row twists
– Sit throughs
– 180 jumping squats
REST :90
TABATA 8
:30 on :30 off
– Row Sprint
REST :90
5 min
5 burpees
15 sit ups
”
Strength & Conditioning Friday, July 16th
STRENGTH:
4×12 superset
DB Row
DB SA Strict Press
4×12
DB Kneeling kick backs
DB Alt hammer curl (12 ea arm)
WOD:
AMRAP 7
20 Single Arm RKS (24/16)
20 DUBZ
REST 2:00
21-15-9
burpees
Russian Twists
Ufit (SWEAT/HIIT) Friday, July 16th
Strength:
8min EMOM
1: 10/10 SA KB Swing
2: 10/10 SA KB Push Press
Rest 2:00
6 min EMOM
1: 15 DB Bent-over row
2: 15 DB Hammer Curl
3 Rounds
75 Singles
15 Bench Dips
15 Hanging Knee Raise