Ufit (SWEAT/HIIT) Monday, August 1st
“Annie”
50-40-30-20-10
Double-unders (2x Singles)
Sit-ups
Rest 2:00
21-15-9
DB Thrusters
Burpees
Strength & Conditioning Monday, August 1st
STRENGTH
E2MOM 10
5 Overhead Squats, 55-65%
WOD
AMRAP 7:
50 ft Dumbbell Front Rack Lunge, (50/35)
12 Lateral Burpees Over Dumbbells
9 Box Jumps, 24/20 in
Ufit (SWEAT/HIIT) Friday, July 28th
Strength
4 sets
15 DB Deadlift
15 DB Bent Over Row
15 DB Push Press
27-21-15-9
DB Floor Press
*DB weighted Jumping lunges
DB lateral Hop-overs
Strength & Conditioning Friday, July 29th
STRENGTH
E2MOM 12
Bench Press 1×4 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×2 at 85% 1RM
Bench Press 1×1 at 95% 1RM
Bench Press 1×1 at 95% 1RM
WOD
5 rounds
18 T2B
15 Dumbbell Deadlifts, (50/35)
12 Dbl Dumbbell Push Press, (50/35)
9 Dumbbell Box Step-ups, 50/35 lbs, (24/20)
Rest 1:30 between each round.
Ufit (SWEAT/HIIT) Thursday, July 28th
Mobility:
10 Min
Warm Up
6 Rounds
10 Push-up
12 DB front Rack Squat
14 Up/Down
Strength & Conditioning Thursday, 28th
ACTIVE RECOVERY
Accessory
Complete as many rounds as possible in 8 mins of:
max effort Plank Hold
10 L/10 R Single Leg Pike Raises
10 Hollow Rocks
WOD
2 Rounds
complete ea section every min on min
10/8 Bike Cals
12/10 Bike Cals
10/8 Bike Cals
Rest 1:00
11/9 Bike Cals
14/12 Bike Cals
11/9 Bike Cals
Rest 1:00
12/10 Bike Cals
16/14 Bike Cals
12/10 Bike Cals
Rest 1:00
Ufit (SWEAT/HIIT) Wednesday, July 27th
Core
4 sets
15 Sit-ups
:20 DB Flutter Kick
:30 Superman pulse
Rest :30
12 min EMOM
1: Max Jumping Jacks
2: 5 Hu-Man Makers
3: 15 DB Russian Swing
Strength & Conditioning Wednesday, July 27th
STRENGTH
Front Squat 1×4 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×2 at 85% 1RM
Front Squat 1×1 at 95% 1RM
Front Squat 1×1 at 95% 1RM
WOD
3 rounds for max distance/reps of:
Row, 3 mins
Rest 1 min
Wall Balls, 20/14 lbs, 2 mins
Rest 1 min
Burpees, 1 min
Rest 1 min
Ufit (SWEAT/HIIT) Tuesday, July 26th
Accessory
3 sets
12 DB Zotman Curl
12 DB Renegade Rows
12 DB Floor Press
Rest 1:00
For Time
800m Run
140 Single under
60 Single DB Box Step-over
50 Push-up
40 Squat
30 DB DL
20 V-ups
10 Burpee
Strength & Conditioning Tuesday, July 26th
OLY
2omin clock
MAX Clean & Jerk
(spend time working up to 1rm)
WOD
15-10-5-10-15 reps, for time of:
Power Clean, (185/125)
Strict Handstand Push-up
Ufit (SWEAT/HIIT) Monday, July 25th
Strength:
4 sets
15 DB Front Squat
15 DB Hollow Rocks
15 DB DB Push Press
Rest 1:00
14 Min Amrap
12 Reverse lunge
20 DB Russian Twist (1=1)
15 DB Jerk