Ufit (SWEAT/HIIT) Monday, June 14th
Strength:
5 sets
10 DB Deadlift (Heavy)
10 DB Front Squat (Heavy)
10 DB Floor Press (Heavy)
Rest 1:00
30-20-10
Cal Erg
Ballistic Sit-up
Wallball
Strength & Conditioning Monday, June 14th
Warm Up: (3-6 min)
GYMNASTICS
HSPU balance progression
*4 SETS
20 sec hold in each position
– head Stand triangle hold
– Head Stand hold
– Head Stand tuck to extension
REST :30-1:00
WOD
1000m Run
Rest 1:00
500m Run
Rest 1:00
200m Run
Rest 3:00
AMRAP 6
5 Wall walks
10 SDHP (KB) (24/16)
15 Alt V-ups
Ufit (SWEAT/HIIT) Friday, June 11th
Strength:
4 sets
15 DB Floor Press
15 KB Upright Row
10 Box Dips
Rest 1:00
For Time
3 Rounds
20 Box Jump
25 Cal Erg
20 Up/Down
15 DB Thruster
Strength & Conditioning Thursday, June 10th
GYMNASTICS
Handstand hold/walk progressions
WOD
3 ROUNDS FT
200m Medball run
*30 plate sit ups
50m handstand walk or 100m bear crawl
400m Run (no med ball)
30 medball twists
50m handstand walk or 100m bear crawl
*keep elbows locked. Plate is over chest when lying, overhead when sitting up
Ufit (SWEAT/HIIT) Thursday, June 10th
Mobility
10 min Stretch/Roll
4 Rounds
200m Run
20 Ballistic Sit-up
15 Lunge + Lunge + Squat
Strength & Conditioning Wednesday, June 9th
STRENGTH:
Front squat 4X8 @60-65%
WOD
21-15-9
Pull Up
hang power snatch (95/65)
Box jump overs
Ufit (SWEAT/HIIT) Wednesday, June 9th
Accessory:
4 sets
12 Lateral DB Raise
10/10 Tricep Kickback
12 DB Front Raise
Rest 1:00
12 min Amrap
20 Renegade Row
20 Box Jump-over
20 Slam Ball
Ufit (SWEAT/HIIT) Tuesday, June 8th
Core:
5 sets
:45 Plank
40 Russian Twist
12 V-up
Rest 1:00
15 min EMOM
1: 15/12 Cal Erg
2: 20 DB Push Press
3: 12 Burpee
Strength & Conditioning Tuesday, June 8th
MOBILITY: 10-12
Progressions:
PC & SPLIT JERK
WOD
EMOM 20
*2 Power Clean & Jerk (split)
Go up in weight every other min.
Ufit (SWEAT/HIIT) Monday, June 7th
Strength:
4 sets
10 1 +1/4 Goblet Squat
15 Heavy RKS
20 Banded Glute Bridge
10/10 Banded Clam shell
Rest 1:30
3 Rounds
75 Singles
15 KB Deadlift
15 Push-up
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, June 5th
Partner WOD:
*200m EACH Sandbag carry/run
50 hang cleans (135/95)
25 front squats
*200m EACH Sandbag carry/run
50 Burpee
25 Box jump
*200m EACH Sandbag carry/run
50 hang cleans
25 front squats
*200m EACH Sandbag carry/run
* Sandbag must be on back rack position ONLY.
NO side shoulder or suitcase holding.
Each partner runs a 200m Separatly relay style