Strength & Conditioning Monday, March 29th
Strength:
Deadlift
20 min to build to heavy set of 5.
4 Rounds
20 cal Erg
15 Push Jerk 95/65
10 Burpee over bar
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, March 25th
Recovery:
3 sets
20 Banded Side Step Ea way
15 Banded Abduction ea side
10 Banded 1+1/4 Squat
Rest 1:00
For Time
3 Rounds
1000m Row
20 Jump Squat
30 Alt. Birdpicker
40 DB Pike Toe Tap
Strength & Conditioning Wednesday, March 24th
Weightlifting:
Snatch Complex
Power Snatch + OHS + Hang Power Snatch + 2 OHS
Build to Heavy in 15 min.
12 min Amrap
2,4,6,8,10,12, etc…
V-up
Push-up
*30 Dubs/60 Singles after every set
Strength & Conditioning Tuesday, March 23rd
Strength:
3 Sets
15 DB Tate Press
15 Push Up
15 DB SA Upright Row
Rest 90sec
Workout:
7 Rounds
4 Burpee
6 Hang Power Clean & Jerks
Strength & Conditioning Tuesday, March 23rd
Accessory:
5 sets
14 (Heavy) DB Pull Through
Max Superman Plank
Rest 1:00
then
3 Sets
12 DB Reverse Fly
12 Wide DB Floor Press
Rest 1:00
10 min EMOM
1: OH DB Reverse Lunge 40/25
2: Max Cal Erg
Ufit (SWEAT/HIIT) Monday, March 22nd
Strength:
4 Sets
10 Single Leg RDL – Heavy
10 DB Goblet Squat – Heavy
1 Minute Plank Variation
Rest 45 sec between each movement
Workout:
4 Rounds
15/12 Cal Erg
14 Squats
12 RKS (DB or KB)
Accessory:
100 Banded Goodmornings
Strength & Conditioning Monday, March 22nd
Strength:
Front Squat
5×5 @70%
“Light DT”
5 Rounds
12 Deadlift 115/85
9 Hang Power Clean
6 Push jerk
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, March 20th
Strength:
Build to a heavy Push Press
15 Minutes (From floor)
Workout:
5 Minute Amrap
10 Hang Power Clean 115/85
25 Double Unders
Rest 1 Minute
5 Minute Amrap
10 Toes to Bar
15 Squats
Rest 1 Minute
5 Minute Amrap
Max Cal Erg
Strength & Conditioning, Ufit (SWEAT/HIIT) Friday, March 19th
“Open 21.2(17.1)”
For Time
10 Dumbbell Snatches 50/35
15 Burpee Box Jump Overs
20 Dumbbell Snatches 50/
15 Burpee Box Jump Overs
30 Dumbbell Snatches 50/35
15 Burpee Box Jump Overs
40 Dumbbell Snatches 50/35
15 Burpee Box Jump Overs
50 Dumbbell Snatches 50/35
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Strength & Conditioning Thursday, March 18th
25 Minute EMOM
1: :45 Plank
2: 15/12 Cal Erg
3: 20 Alt. DB Snatch 40/25
4: 50 Short Step Mt. Climber
5: 15 Crush Grip Floor Press
Ufit (SWEAT/HIIT) Thursday, March 17th
20 Minute EMOM
1: 20 Ballistic Sit Ups
2: 15/12 Cal Erg
3: 20 Alt. DB Snatch
4: 30 Short Step Mt. Climber