Workouts

Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, April 17th

For Time
Buy-in:
2000m Row/ 1600m Run
into
5 Rounds
10 Ballistic Sit-up
15 Push-up
10 KB SDHP 24/16
into
Buy-out:
2000m Row/1600m Run

Strength:
4 Sets
8 Heavy DB Push Press
12 Reverse Flys
45sec Side Plank Hip Taps
Rest 45

Workout:
7 Minute Amrap
10 DB Push Press 50/35
10 Pull Ups

Rest 2 minutes

7 Minute Amrap
10 Hang Power Clean
30 Goblet Squats

Active Recovery:
Roll & Stretch

30 min Amrap
40 Cal Erg
100 Short step mtn climber
40 Box Jump-over
100 Dubs
40 AKS 24/16

Strength:
5 Sets
15 DB Glute Bridges [heavy] 20 Single Leg RDL [total] Rest 45sec

Workout:
15 Minute Amrap
10 Push Ups
15 Kneeling Lunge Squat
20 Cal Erg

Strength:
Sumo Deadlift
5×5 @ 70%

12 min EMOM
1: 15 Push-up
2: :45 Max Air squat
3: 20 Pike Toe Tap
4: :45 Flutter kick

Accessory:
4 sets
12 DB RDL (Moderate-Heavy)
14 Cossack Squat w/DB
8/8 DB Lunge (Forward/Suitcase)
Rest 1:00

5 Rounds
8 OHS 95/65
10 Cal Erg

Gymnastics
4 sets
5-8 Strict Pull-up
10 Toes to bar
Rest 1 min btwn sets
then
3 sets
10 Pike Push-up
:30 Hollow Hold
Rest 1 min

8 min Amrap
8 Burpee Box Jump
8 Cross-over Sit-up
8 Deadlift 155/115

For Time
2 Rounds
1000m Run/1200m Row
then
4 Rounds
15 Straight-leg Sit-up
10 Air Squat
5 Burpee

Strength:
3 Sets
12 DB Push Press
12 Bent Over Rows
12 Wtd. Sit Up to press

Workout:
4 Rounds
20 Alt DB Snatch 50/35
20 SA DB Front Squats
20 DB Box Step Overs

Strength:
Front Squat 1RM

10 min Amrap
15 Hang Power Clean + Jerk 95/65
200m Run

25 Minute EMOM
1: 12 Floor Press 95/65
2: 15 Up/Down
3: :45 Plank hold
4: 12/10 Cal erg
5: Rest