Ufit (SWEAT/HIIT) Friday, July 15th
CHIPPER
100 Medball Twists (2=1)
100 Up/downs
100 Jumping lunges (2=1)
50 KB SDHP
50 Push Ups
50 Medball Thrusters
REST 3:00
1000m run
Strength & Conditioning Friday, July 15th
E2MOM 12
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×10 at 60% 1RM
Bench Press 1×8 at 65% 1RM
WOD
6 rounds for time of:
50 Double Unders
10 Power Snatches, (95/65)
3 Wall Walks
Ufit (SWEAT/HIIT) Thursday, July 14th
BRING A FRIEND DAY
PARTNER UP
Buy-in
1000 M Row
Then..
6 Rounds
15 Squats
10 DB Push Press
15 Sit-ups
Buy-out
1000m run or row
Strength & Conditioning Thursday, July 14th
BRING A FRIEND DAY
ACTIVE RECOVERY
3 rounds of:
15 Deficit Push-ups
20 Barbell Skull Crushers, 45/35 lbs
max effort Top Pull-up Hold
ACTIVE WOD
Partner UP
(1 partner rest, 1 works, switch as needed)
2 rounds for max reps of:
Max Sit ups 3 mins
Rest 1 mins
Max Air Squats, 4 mins
Rest 1:30
Assault Bike Calories, 5 mins
Rest 2 mins
Ufit (SWEAT/HIIT) Wednesday, July 13th
Accessory:
3 sets
7 1 & 1/4 DB Squat
12 Single DB OH Press
15 DB Goodmorning
4 Rounds
20 Box Jump-over
16 dbl DB bent over Rows
12 Push-up
8 Up/Down +2 Mtn Climbers (R/L)
Strength & Conditioning Wednesday, July 13th
STRENGTH
E2MOM 10
Front Squat 1×2 at 80% 1RM
Front Squat 1×2 at 80% 1RM
Front Squat 1×2 at 80% 1RM
Front Squat 1×8 at 69% 1RM
Front Squat 1×6 at 65% 1RM
WOD
2 rounds, each round for time, of:
Run, 1000 m
30 Single Arm Dumbbell Hang Snatches, (50/35)
Run, 1000 m
30 Single Arm Dumbbell Hang Clean & Jerks
Rest 5 mins between each round.
Ufit (SWEAT/HIIT) Tuesday, July 12th
Body Building:
3 sets
10 DB Reverse Fly
10/10 DB Hammer Curl
10/10 DB Tricep Kickback
Rest 1:00
15 Min EMOM
1: 7 Superman Hollow Flip
2: 15 RKS
3: :45 Max Singles/Dubs
Strength & Conditioning Tuesday, July 12th
OLY
*E2MOM 12
Squat Clean & Split Jerk 1×2 at 70% 1RM
Squat Clean & Split Jerk 1×2 at 72% 1RM
Squat Clean & Split Jerk 1×2 at 75% 1RM
Squat Clean & Split Jerk 1×2 at 77% 1RM
Squat Clean & Split Jerk 1×1 at 80% 1RM
Squat Clean & Split Jerk 1×1 at 85% 1RM
Complete as many rounds as possible in 8 mins of:
5 Clean & Jerks, 155/105 lbs
7 Bar Facing Burpees
9 Box Jumps, 24/20 in
Ufit (SWEAT/HIIT) Monday, July 11th
Strength:
4 sets
12 DB RDL
12 DB Row
12 DB Push-ups
Rest :30
10 min Amrap
10 Reverse lunge+ Squat
20 SA DB Push Press
10 Sit-ups
Strength & Conditioning Monday, July 11th
STRENGTH
E2MOM 10
*Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×8 at 60% 1RM
Overhead Squat 1×6 at 65% 1RM
WOD
3 rounds,
3 mins
15/12 Assault Bike Calories
15 Chest-to-bar Pull-ups
max reps in remaining time Overhead Squats (115/75)
Rest 3 mins between each round.
Ufit (SWEAT/HIIT) Friday, July 8th
Strength
4 sets
15 DB OH Tricep Extension
15 KB Upright Row
15 DB Glute Bridge
Amrap 14
10 FR DB Lunges
10 AKS
5 Roll to Candle stick