Strength & Conditioning Saturday, November 28th
5 Rounds
300m Run
30 Straight leg sit-up
30 Prisoner Airsquat
30 DB Push Press
30 Side lunge
Strength & Conditioning, Ufit (SWEAT/HIIT) Thursday, November 26th(Thanksgiving Day)
For time:
20 Hang Power Clean & Jerk
400m run/120 Double Under
20 Hang Power Clean & Jerk
Then
4 Rounds
15 Thrusters
20 DB Swings
25 HR Push Ups
Then
25 Deadlifts
1000m run/300 Double Under
25 Deadlifts
Strength & Conditioning, Ufit (SWEAT/HIIT) Wednesday, November 25th
Strength:
2 Sets
10-12 Hang DB Squat Clean w/3sec ascent
10 DB Deadlifts
Rest 90
20 min Amrap
60 DB Marches
50 Sit ups
40 DB Glute Bridges
30 DB Renegade Rows
Strength & Conditioning, Ufit (SWEAT/HIIT) Tuesday, November 24th
Core:
4 Sets
20 Leg Lift Overs
20 L Crunches
20 DB Hollow Rocks
Workout:
5 Rounds
2:00 on/ 1:00 off
15 DB Power Clean +Jerk
Max Air squat
Strength & Conditioning, Ufit (SWEAT/HIIT) Monday, November 23rd
Strength:
4 Sets
10 Seated Press
10 Push Up w 3sec descent
10 DB Rows w 2sec hold at top
12 min Amrap
30 Dubs/60 Singles
16 Alt. Hang DB Snatch
10 Burpee
Strength & Conditioning, Ufit (SWEAT/HIIT) Sunday, November 22nd
Strength:
4 Sets
8 RDLs @ 31×1 Tempo
12 Front Foot Elevated Split Squats
12 reps each leg @ 2020 Tempo
-90 sec rest-
Workout:
For Time
30-20-10
Dips
10-20-30
Overhead Squats PVC or Barbell
C) 5 sets
30 sec Wall-sit Hold
-30 sec rest-
Strength & Conditioning Friday, November 20th
Strength:
3 Sets
15 Goblet Close Stance Squats
10/10 Off-Set Rear Foot SL RDL
8 KB Goblet 90/90 Hip Extension
Workout:
10 Rounds
3 Thrusters
6 Burpees
9 Double Under/12 SU
Strength & Conditioning Thursday, November 19th
Recovery
On the running clock, run out and back at the
3,6,9,12,15,18,21,24,27, and 30min mark.
Perform these 3 core movements with a single KB or DB for the prescribed reps.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
12 Goblet L Crunch
10 KB Leg Lift Overs
8/8 Turkish Sit up
Strength & Conditioning Wednesday, November 18th
Strength:
4 Sets
10-12 Crush Grip Incline Chest Press
8/8 Single Arm Knee on Bench Row
4-6 Single Arm Tall Kneeling Push Press w/ 4sec eccentric
Rest 90 Seconds
Workout:
5 Rounds
10 Hang Power Clean & Jerks
40 Short Step Mt. Climbers
Strength & Conditioning Tuesday, November 17th
Strength:
4 Sets
10 Bent-over Row w/ 3 sec dec.
10 1 -1/4 Squats
Rest 1:00
Workout:
21 Minute EMOM
1: 45sec Max Jumping Lunges
2: 45sec Max Bodyweight ManMaker
3: Rest
Strength & Conditioning Monday, November 16th
Strength:
4 Sets
25 DB Hollow Rocks
20 DB One 1/2 Floor Press
20 DB Plank Pull Through
Workout:
12min AMRAP
15 Ground 2 Overhead (Moderate)
15 Sit Ups
Mobility