Ufit (SWEAT/HIIT) Wednesday, March 17th
Strength:
4 Sets
12 Seated DB Press
10 Deficit Push ups
8 Heavy DB Roll to Kick Back
Rest 90sec
Workout:
21 – 15 – 9
Pike Push Ups
Box Dips
Push Ups
Strength & Conditioning Wednesday, March 17th
Weightlifting:
Power Snatch + OHS
Build then 5 sets 2 reps
@ 60-65%
1-2-3-4-5-6-7-8-9-10
Burpee
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
Strength & Conditioning Tuesday, March 16th
Strength:
4 sets
21’s DB Curl
15 DB Skull Crusher
10/10 SA Push Press
Rest 1:30
20 min Amrap
30/25 Cal Erg
10 Power Clean + Jerk 115/85
20 Cross-over Sit-up
Ufit (SWEAT/HIIT) Monday, March 15th
Strength:
4 Sets
21’s DB Hammer Curls
15 DB Bent Over Rows
Rest 90sec
Workout:
4 Rounds
20/15 Cal Erg
10 Lateral Burpee
5 Hang DB Power Clean and Jerk 50/35
Strength & Conditioning Monday, March 15th
Strength:
5 sets
6/6 Single leg squat
7/7 DB Step-up
8/8 DB side lunge
Rest 1:30
3min Amrap x3
5 push-up
5 Box jump over
5 Ballistic Sit-up
Rest 1:30
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, March 13th
3 Rounds
800m run/ 1000m Row
25 RKS 32/24
20 V-up
15 Jump Squat
8/8 KB Push Press
Ufit (SWEAT/HIIT)
Extended Warm-up:
3 sets
20/20 Banded Shoulder Circle
10 180 Jump Squat
Rest 1:00
“Open 21.1”
1-3-6-9-15-21
Wall Walk
10-30-60-90-150-210
Dubs
Strength & Conditioning Friday, March 12th
Weightlifting:
Power Clean
15min to build to Heavy Single.
“Open 21.1”
1-3-6-9-15-21
Wall Walk
10-30-60-90-150-210
Dubs
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, March 11th
30 min Amrap
100 cal Row/1600m Run
50 Box Step-over
50 Banded Good Morning
40 Pike Toe Tap
40 Curtsey Lunge
30 DB Plank Pull Throughs
30 Squats
Strength & Conditioning Wednesday, March 10th
Strength:
Sumo Deadlift
5×5 @ 70%
12 min EMOM
1: 5 Power Clean 155/105
2: 15 DB Strict Press
3: 20 Side Lunge
4: 25 Hollow Rock
Ufit (SWEAT/HIIT) Wednesday, March 10th
Strength:
5 Sets
10 DB Push Jerk
10 DB Row
Rest 90sec
Workout:
4 Rounds
15 DB Deadlifts 50/35
20 Box Jump Over 24/20
25 DB Hollow Rocks