Strength & Conditioning Wednesday, April 28th
Strength:
4 sets
:30 Rig Hollow Hold
15 Push-up
20 Goblet Squat
Rest 1:00
5 Rounds
200m Run
12 Front Squat 95/65
15 HR Push-up
Strength & Conditioning Tuesday, April 27th
Core:
5 sets
15 Ballistic Sit-up
:30 Weighted Plank
20 DB Russian Twist
Rest 1:30
1-2-3-4-5-6-7-8-9-10
Power Snatch 95/65
100-90-80-70-60-50-40-30-20-10
Dubs(1.5x Singles)
Ufit (SWEAT/HIIT) Monday, April 26th
Strength:
E3MOM
10 Crossbody Deadlifts [each]
10 Single leg reverse lunge to knee up [each]
Remaining time: Plank Hold
Metcon
For Time:
Buy in:
100 Air Squats
5 rds.
9 Calories
8 Single Arm ALT devil press 50/35
Buy out: 100 Squats
20 Min Time Cap
Strength & Conditioning Monday, April 26th
Strength:
5 sets
8 Push press @ 60%
8 Bent-over Row @ 60%
Rest 1:00
12 min Amrap
20 Cal Erg
15 Hang Power Clean 95/65
10 Burpee-over Bar
Strength & Conditioning Friday, April 23rd
Strength:
8 EMOM
Banded Deadlift
8 @ 60%
Workout:
10 Minute Amrap
500m Run
Max Pull Ups
Rest 2 minutes
10 Minute Amrap
500m Run
10 Push Ups
15 Squats
Ufit (SWEAT/HIIT) Thursday, April 22nd
PUMP Day
Workout:
12 Min EMOM
1: 10 DB Suitcase Lunges Each leg (all 10 one side then switch)
2: Single Dumbbell Pulse squat x15 (holding dumbbell vertical, squat down then back up half way)
3: Russian Twists- 20 45/25
rest 2 min
4x Banded Tricep Ext. 15-20 into
BB curls x 12-15
rest :90 after each
Strength & Conditioning Thursday, April 22nd
Active Recovery:
3 sets
15 Banded Press
15 Banded Row
20 Banded Goodmorning
24 min EMOM
1: 20 DB Plank Pull Through
2: 15/12 cal erg
3: 30 Superman Row
4: 50 Dubs
5: :30 Flutter kick :30 Scissor kick
6: Rest
Strength & Conditioning Wednesday, April 21st
Gymnastic:
6 min EMOM
1: 12 Pull-up
2: 5/5 Pistol Squat
Rest 2:00
6 min EMOM
1: 15 Box Dips
2: 12 Pike Leg lift over (DB)
3 Rounds
25 Air squat
20 Hollow Rock
15 Push Jerk 95/65
Strength & Conditioning Tuesday, April 20th
Accessory:
5 sets
12 KB Upright Row
12 1 +1/4 Goblet Squat
8/8 SA KB Push Press
Rest 1:30
4 Rounds
E2MOM
15/12 Cal Erg
Max DB Snatch 50/35
Ufit (SWEAT/HIIT) Monday, April 19th
Strength:
4 Sets
30sec Max Push Ups
15sec transition
30sec Max DB Glute Bridge [heavy]
15sec transition
30sec Max DB Hollow Rocks
15sec transition
Workout:
uFit Test #2
12 Minute Amrap
3,6,9,12…etc
DB Thrusters 50/35
Box Jumps 24/20
Strength & Conditioning Monday, April 19th
Strength:
4 sets
10/10 DB Split Squat(Suitcase)
1:00 Plank (Accumulated)
8/8 Kneeling SA DB Press
Rest 1:00
15 min Amrap
3 Squat Clean 155/115
15 Push-up
15 Sit-up
50 Dubs