Strength & Conditioning, Ufit (SWEAT/HIIT) Monday, December 14th
Strength:
Front Squat
In 10min build to 10RM for the day
5 min Amrap
2,4,6,8,10,etc..
Thruster 95/65
Push-up
Rest 2:00
5 min Amrap
30 Dubs
15 Sit-ups
Strength & Conditioning, Ufit (SWEAT/HIIT) Friday, December 11th
Strength:
4 sets
10 Banded Push-up w/ 2 sec dec.
10/10 DB Box Step-up
Rest 1:00
then..
2 sets
15 Medball Sit-up
30 MB Russian Twist (1=1)
Rest 1:00
3 Rounds
21 Hang Power Clean 95/65
15 Box Dips
9 Devil’s Press 40/25
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, December 10th
Accessory:
3 sets
12 Mini Band Glute Bridge
30 Banded Pull-apart
:45 Plank
Rest 1:00
20 min Amrap “Flowing”
1000m Row/Run/50/40 Cal Bike
50 DB Hollow Rock
50 Airsquat
100 Dubs/ 200 Singles
Strength & Conditioning, Ufit (SWEAT/HIIT) Tuesday, December 8th
Accessory:
4 sets
:30 ea movement
Bicep Curl
Push Press
Up-right Row
Rest :30 btwn each movement
1:00 btwn sets
12 min EMOM
1: 60 Dubs
2: 20 Straight-leg sit-up
3: 12 DB Goblet Lunge
Strength & Conditioning, Ufit (SWEAT/HIIT) Monday, December 7th
Strength:
Deadlift
Build to 5RM
15 minutes to find
Then
5 Minute EMOM
3 Deadlifts @ 90% of above
21-15-9
Cal Row
Medball Clean 30/20
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, December 5th
Strength:
3 sets
12 1 1/4 Goblet Squat
20 Side lunge (10/10)
Rest 1:00
5min Amrap
5 Pull-up
10 Push-up
15 squat
Rest 2:00
5min Amrap
1,2,3,4,5,6,7..etc
Lateral Burpee
DB Front Squat
Rest 2:00
2,4,6,8,10,12…etc
Short step Mtn Climber (2=1)
Box Jump
Strength & Conditioning, Ufit (SWEAT/HIIT) Friday, December 4th
Accessory:
4 sets
10/10 DB Tricep Kickback
10 Cuban Press
10 DBL DB Bicep Curl
Rest 1:00
3 Rounds
800m Row/ 40 Cal Bike
30 SA Hang DB Power Clean + Jerk 50/35
30 Alt. V-up
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, December 3rd
Strength:
4 sets
15 KB Sumo Deadlift (Heavy)
15 RKS(Heavy)
Rest 1:00
then..
2 sets
20 Uneven Push-up (10/10)
10/10 SA KB Row
Rest 1:00
4min Amrap x3
30 Dubs
14 KB SDHP 24/16
7/7 SA KB Push Press
Rest 1:30
Strength & Conditioning, Ufit (SWEAT/HIIT) Wednesday, December 2nd
Core:
4 Sets
10 Russian Twist(4 total) +Ballistic Sit-up
:30 Superman Hold
:30 Hollow Hold
Rest 1:00
12min Amrap
20/15 cal erg
15 Hollow Rock
15 Jump Squat
Strength & Conditioning Tuesday, December 1st
Strength:
4 sets
10 Elevator Goblet Squats
Pause Half way down
Pause at the bottom
Pause halfway up
Pause at the top
20 Towel Hamstring Curls
30-60sec Wall Sit
Weighted if possible
-90 sec rest-
Workout
5 Rounds
12 Ground to Overhead (moderate)
35 DU (lateral hops or jumping jacks) “
Strength & Conditioning, Ufit (SWEAT/HIIT) Sunday, November 29th
Accessory A:
3 sets
14 Alt. Deadbug
14 Alt. Birddog
:45 Plank
Rest 1:00
Accessory B:
2 sets
20 Crush grip Bench Press
20 V-up
Rest 1:00
8 min Amrap
30 Dubs/60 Singles
10 Renegade Row
10 Reverse Lunge