Strength & Conditioning Monday, July 5th
STRENGTH:
1 RM Front Sq
WOD:
EMOM 9
– 3 Power Snatch @70-75%
REST 2:00
5 Min Max ROW for cals
Ufit (SWEAT/HIIT) Monday, July 5th
Core:
TABATA
:20 on :10 off
4min each movement rest 1:00 btwn
(must complete on move before moving to next)
Hollow Hold
Sit-up
Heel Tap
10 min Amrap
10 Cal Row
15 Hanging Knee Raise
20 Jump Squat
Ufit (SWEAT/HIIT) Friday, July 2nd
Strength:
5 sets
10 DB Front Squat w/ 2 sec dec.
100m DB Farmer Carry
10 DB Floor Press
Rest 1:30
5 min Amrap
5 Box Jump
5 Devil’s Press
10 Sit-up
Rest 2 min
6 min Amrap
6 Box Dip
20 Forearm Grasshopper
12 Renegade Row
Ufit (SWEAT/HIIT) Thursday, July 1st
Foam Roll & Stretch
15min
20 min Amrap
20 Cal Erg
20 Push-up
20 KB Upright Row
20 Up/Down
Strength & Conditioning Thursday, July 1st
STRENGTH:
SUMO DEADLIFTS
5X6
WOD
EMOM 20
1. 10 Deadlift (205/155)
2. 12 Toes to bar
3. MAX Bar facing burpees
4. REST
*Deadlift should be a challenge and Max burpees are score
Ufit (SWEAT/HIIT) Wednesday, June 30th
Strength:
10 min EMOM
1: 15 RKS (Heavy)
2: 12 DB Strict Press (Heavy)
For Time
500m Run
30 KB Deadlift
30 V-up
500m Row
30 Box Jump-over
30 Goblet Squat
Ufit (SWEAT/HIIT) Tuesday, June 29th
Core:
5 sets
:30 Plate Hollow Hold
15 Straight leg Sit-up
:30 Weighted Plank
Rest 1:00
12 min Amrap
2,4,6,8,10..etc
Burpee
DB Front Squat
DB Push Press
Strength & Conditioning Monday, June 28th
WOD
6 Rounds
500m Run/550m Row
30 RKS (24/16)
30 Ab mat sit ups
REST 1:00
CAP 30
Ufit (SWEAT/HIIT) Monday, June 28th
Strength:
5 sets
8/8 Arnold Press
8/8 Single Arm ring Row
8/8 Single Arm Floor Press
Rest 1:00
4 Rounds
200m Run
20 Jumping Lunge
14 Alt. V-up
15 Push-up
Ufit (SWEAT/HIIT) Friday, June 25th
Strength:
4 Super sets
6/6 Goblet Reverse lunge w/ 2 sec dec.
8/8 Side Lunge (No Weight/Light weight)
Rest :45
then..
3 Super sets
8-10 DB Hammer Curl
10-12 DB Press
Rest :45
4min Amrap x2
5 Up/Down
10 Ballistic Sit-up
10 Jump Squat
Rest 2:00
Ufit (SWEAT/HIIT) Thursday, June 24th
30 min Amrap
1000m Run/1200m Row
40 DB Push Press
40 DB Row
40 Box Step-over
40 Push-up
40 Reverse Lunge
40 Hanging Knee Raise