Workouts

Ufit (SWEAT/HIIT) Wednesday, May 26th

Strength:
4 Sets
30sec Max DB Hip Thrust [heavy] 15sec trans
30sec Max DB Swings
15sec trans

Workout:
For time:
500m Run
50 Push Ups
50 Ring Row
500m Run
40 DB Snatch
40 DB Plank Pull Through

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Strength & Conditioning Tuesday, May 25th

Core:
5 sets
:20 Ballistic Sit-up
:10 Boat Hold
:20 Trans
:20 Hollow Rock
:10 Hollow Hold
Rest 1:00
then..
2 Rounds
20 DB Hammer Curl
20 DB Floor Press

10 min EMOM
1: 10 Hang Power Clean 95/65
2: 10 Bar facing Burpee

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Strength & Conditioning Monday, May 24th

Strength:
Deadlift
5×3 @ 80-85%
Rest 1:30 btwn sets

5 Rounds
50 Dubs
20 Cal Erg
10 AKS 24/16

Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, May 22nd

PARTNER WOD
4 Rounds

(1) 50 MB Clean 30/20
(2) 50 T2B
(3) 50 Shoulder to OH 95/65

(1) Partner must hold plank while partner works
(2) Partner must hold MB Bear Hug while partner works
(3) Partner must hold bar in front rack while partner works

Strength & Conditioning Friday, May 21st

Strength:
4 sets
7/7 Uneven Push-up
10/10 SA RKS
10/10 SA DB Push Press
Rest 1:00

2 Rounds
3 min Amrap
5 Pull-up
5 Sit-up
Rest 1:30
3 min Amrap
5 Box Jump
5 Push Jerk 115/85

Strength & Conditioning Thursday, May 20th

Foam Roll/Stretch
15-20 min

20 min EMOM
1: 15 Hollow Rock
2: 12 DB Tate Press
3: 50 Dubs
4: Plank
5: Rest

Strength & Conditioning Wednesday, May 19th

Weightlifting:
Power Clean + 2 Hang Power Clean
15 min to Build to Heavy.

24-21-18-15-12*
Cal Erg
Goblet Lunge-Lunge-Squat 50/35

*after each round
10 Devil’s Press 45/30

Strength & Conditioning Friday, May 14th

Strength:
Deadlift
5×5 @70-75%
Rest 1-1:30

21-15-9-15-21
Push-up
Jump Squat
DB Snatch 50/35

Strength & Conditioning Wednesday, May 12th

Weightlifting:
Power Snatch +2 Hang Power Snatch
Build to heavy for the day (7 sets)

12 min EMOM
1: 12 Pull-up
2: 7 Squat Clean 95/65
3: 15 Floor Press

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