Strength & Conditioning Friday, June 4th
Mobility: Roll/Stretch 10min
Snatch Balance
BUILD
7×3
WOD
AMRAP 8
*8 Snatches (95/65)
30 Dubz
*full squat
Ufit (SWEAT/HIIT) Friday, June 4th
Strength:
5 sets
8-10 Push-up w/ 2 sec Dec.
10 Heavy DB RDL
5/5 Heavy Single Arm Press
Rest 1:00
5 min Amrap
10 Airsquat
5 Burpee
10 Sit-up
Rest 2:00
5 min Amrap
5 Cal Erg
10 V-up
5 Lunge + Lunge +Squat
Strength & Conditioning Thursday, June 3rd
STRENGTH
Core
3 ROUNDS
:45 leg lifts
:15 rest
:45 toe taps
:15 rest
:45 plank
:15 rest
WOD
EMOM 20
1) 6 TGU
2) 15 RKS (24/16)
3) 5 strict HSPU or 8 pike press’
**4) 12/10 cals BIKE
5) REST
*NO kipping handstand push ups
**NO rowing, running, or ski. Put people in separate heats to accommodate.
Ufit (SWEAT/HIIT) Thursday, June 3rd
30 min Amrap
1000m Row
30 DB Floor Press
30 Box Step-over
400m Run
40 DB Goblet Squat
40 Straight leg Sit-up
Ufit (SWEAT/HIIT) Wednesday, June 2nd
Accessory:
4 sets
15/15 DB Side Bend
15 Hollow Rock
1:00 Plank*
Rest 1:00
4 Rounds
200m Run
15 DB Push Press
20 DB Lunge (Suitcase)
*Athletes must accumulate the whole minute.
Strength & Conditioning Wednesday, June 2nd
STRENGTH
superset
4×12 Bent over reverse Fly”s
4×12 Plate raise
rest :30-:60 in between
note: 12 reps of ea must be done w/ no rest
WOD
For Time…
800m Run
40 wallballs
800m Row
40 Burpees
400m Run
20 wallballs
400m Row
20 burpees
Strength & Conditioning Tuesday, June 1st
STRENGTH:
10RM Front Squat
then drop to 50% of that 10 rep:
3×10-12
WOD
AMRAP 12
10 Deadlifts (205/155)
20 SA DB split Jerks 60/45
20 Ball Slams
Ufit (SWEAT/HIIT) Tuesday, June 1st
Strength:
5 sets
12 DB Floor Press
12/12 SA DB Row
15 Single DB Press
Rest 1 min
15 min EMOM
1: 15/12 Cal Erg
2: 20 Alt. V-up
3: 15 DB Deadlift
4: 10 Burpee
5: Rest
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, May 29th
Memorial Day
“Murph”
For Time
1 mile Run
100 Pull-up
200 Push-up
300 Airsquat
1 mile Run
Rx: w/ 20# vest
Strength & Conditioning Friday, May 28th
Weightlifting:
Death by EMOM
15 Dubs
1 Power Clean
Start at 60% and build each minute
For Time
100 DB Snatch 50/35 *
*200m Run every Time you break up the reps
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, May 27th
E2M x 5
1: Lunge 10 each leg.
Do not alternate, do all ten on one side then switch.
Build to a heavy set of ten.
rest 2 min
12 Min Emom
1: 15 Decline Pushups (feet on a 45 plate)
2: 10 Banded Rows
3: 15 Barbell Front Raise
rest 2 min
12 Min Emom:
1: 10 Supine Double DB skull crushers
2: 20 Tate Presses
3: 18/14 calorie erg