Ufit (SWEAT/HIIT) Friday, February 12th
Strength:
4 Sets
12 Push Press (30×1)
15 DB Row (30×1)
Building each set
Rest 45 sec
Workout:
50-40-30-20-10
RKS
Push Up
Strength & Conditioning Friday, February 12th
Strength:
Push Press 1RM
“Power Run”
4 Rounds
6 Power Snatch 135/95
2 Rounds of
10 Push ups
15 Squats
50 Dubz/65 Singles
Strength & Conditioning Thursday, February 11th
30 Min EMOM
1: 10-15 Smash Grip Floor Press
2: 7/7 SA DB Suitcase Lunge 40/25
3: 20 DB Russian Twist 1=1
4: 16 Alt. DB Snatch
5: 20 Ballistic Sit-up
6: Rest
Finisher:
2 sets
20 Banded Row
30 Banded Goodmorning
Ufit (SWEAT/HIIT) Wednesday, February 10th
10min AMRAP
1-2-3-4-5…etc
Toes to bar
Burpee to touch
-5min rest-
10min AMRAP
1-2-3-4-5-etc
Hang DB Power Clean
Push ups
Strength & Conditioning Wednesday, February 10th
Weightlifting:
Power Clean + Hang Power Clean + Hang Clean
Find a challenging weight (70-80%)
then…
4 sets of the complex same weight.
5 Rounds
7 Squat Clean 115/85
7 Bar-over Burpee
Ufit (SWEAT/HIIT) Tuesday, February 9th
Strength:
2 Sets
5/5 DB Half Turkish Get ups
10 Turkish Sit Ups
Rest 1 Minute
Skill:
Turkish Get up
Spend 5 Minutes looking for one heavy each side
Workout:
4 Rounds
20/15 Cal Erg
14 DB Step Overs
12 DB Thrusters
Strength & Conditioning Tuesday, February 9th
Strength:
5 sets
10 Overhead DB Tricep Ext.
10 DB Reverse Fly
10 Reverse Curl
Rest 1:00
12 min EMOM
1: 10 Deadlift 275/185
2: 15/12 Cal Erg
3: 15 Up/Down
Strength & Conditioning Monday, February 8th
Strength:
6 min EMOM
1: 15 Box Dip
2: 15 Gorilla Row
Rest 2:00
6 min EMOM
1: 10 T2B
2: 15 Push-up
21-18-15-12-9-6-3
OHS 75/55
Dubs x4/ Singles x6
Strength & Conditioning Saturday, February 6th
Strength:
4 sets
10 BB Curl
10 BB Strict press
8/8 BB Side Bend
Rest 1:00
For Time:
3 Rounds
10 Push press 95/65
10 Up/Down
Then
3 Rounds
10 Cal Erg
10 Push-up
then
3 Rounds
10 Deadlift
10 Burpee
Strength & Conditioning Friday, February 5th
Strength:
Power Clean + 5 Front Squat
Build to 75-80%
then 3 sets same weight
“Without Wind”
21-15-9
Cal Bike
Front Squat 95/65
Rest 3 min
30-20-10
Cal Row
Power Clean + Jerk
Ufit (SWEAT/HIIT) Thursday, February 4th
Recovery
Every 90 seconds x 4 sets (36mins)
1: 12-14 Close Floor Press @ 30×1 Tempo
2: 12-15 Deficit Hand Release Push Ups
3: 45 seconds @ 90% Aerobic Pace
4: 12-15 DB Supinated Body Rows @ 30×1 Tempo
5: 20 DB Renegade Rows (10 each arm)
6: 45 seconds @ 90% Aerobic Pace
+
Every 2mins x 3 Sets
25 sec Hollow Hold
10 Alt V-Ups
25 sec Reverse Plank Hold