Strength & Conditioning Wednesday, June 23rd
GYMNASATICS
4 Rounds
8/6 Pike Press
:20 Hand stand hold
HSPU Progressions
(coaches note: spend at least 10-15 min here)
WOD
AMRAP 8
8 Handstand Push Ups
10 Deadlifts (205/155)
Ufit (SWEAT/HIIT) Wednesday, June 23rd
Core:
TABATA STYLE
6 ROUNDS*
:20 ON :10 REST
Side Plank
Hollow Hold
Side Plank
Superman Hold
Rest 1:00 Btwn
*Switch movements after each :10 rest
30-20-10*
RKS
10-20-30
Airsquat
* After each round 75 single-unders
Ufit (SWEAT/HIIT) Tuesday, June 22nd
Accessory:
4 sets
10/10 Goblet Side Lunge
6/6 DB Box Step-up
3/3 Turkish Get-up
Rest 1:00
15 min EMOM
1: 15 DB Thruster
2: 20 Ballistic Sit-up
3: 15 DB Floor Press
4: 15 Up/Down
5: 30 Heel Taps
Strength & Conditioning Monday, June 21st
STRENGTH:
Tempo Front Squat 4×5 @40%
5-0-1-0
WOD
ADIOS JP 🙂
21-15-9
Hang pwr snatch (95/65)
Pull Ups
Burpees
Ufit (SWEAT/HIIT) Monday, June 21st
Strength:
8 min EMOM
1: 7/7 Uneven Push-up
2: 5-8 Strict Pull-up/ 8-10 Ring Row
Rest 2:00
3 sets
10 Goblet Squat 3 sec dec.
12 DB RDL 2 sec dec.
Rest 1:00 btwn
8 min Amrap
8 Plank Toe Tap
8 Box Jump-over
100m Run
Strength & Conditioning Thursday, June 17th
STRENGTH:
Front squat 5RM
WOD
EMOM 16
1. **Max Cal ERG
2. 12 Push Press (95/65)
3. *8 weighted box step ups (50/35)
4. 10 Plyo push ups
*One DB held at shoulder
**Max cal erg is score
Ufit (SWEAT/HIIT) Thursday, June 17th
For Time
500m Run
2 Rounds
15 Push-up
20 Squat
500m Row
2 Rounds
15 Hollow Rock
20 RKS
500m Run
2 Rounds
15 Single KB Deadlift
20 Reverse Lunge
500m Row
30min Time cap
Ufit (SWEAT/HIIT) Wednesday, June 16th
Foam Roll & Stretch
10 min
Strength:
3 sets
20 Alt. DB Curl
15 DB Strict Press
20 DB Row
Rest 1:00
12 min EMOM
1: 5 Box Jump over + 12 DB Push Press
2: 15/12 Cal Erg
3: 50 Russian Twist
Strength & Conditioning Wednesday, June 16th
CORE
4 SETS:
8 Death Stars
:45 side plank (R)
20 heel taps
:45 side plank (L)
:30 REST
WOD
40-30-20-10
DB pwr snatch (50/35)
Double Unders
10 burpee plate jumps between rounds
Ufit (SWEAT/HIIT) Tuesday, June 15th
Core:
5 sets
20 Heel Taps
:30 Side Plank(R)
20 Crunches
:30 Side Plank(L)
Rest :45
10 min Amrap
5 Burpee
10 Squat
16 Alt. V-up
Rest 2:00
3 min Amrap
Max Singles/Dubs
Strength & Conditioning Tuesday, June 15th
STRENGTH:
SNATCH COMPLEX 4×2
60-65%
Hang Power Snatch +
Power Snatch 1″ off the floor +
Overhead Squat
COMPLEX
*6 Rounds FT
**Complete 3 sets ea round, unbroken before rest
Squat Cean+Front Squat+Thruster
Sc (95/65)
Rx(135/95)
RX+ (155/115)
*Athletes should choose a weight that challenges them but are able to complete three sets at time.
** If athlete cannot complete 3 sets unbroken per round, penalty will be 10 burpees at point of break.