Ufit (SWEAT/HIIT) Tuesday, January 11th
WOD
EMOM 16
1) 12/10 Cal. Bike
2) 15 DB Push Press
3) 15 db fr rk lunges
4) Rest
WOD
EMOM 16
1) 12/10 Cal. Bike
2) 15 DB Push Press
3) 15 db fr rk lunges
4) Rest
For Time
50 DB Deadlifts
50 Box Jump
50 RKS
50 Ballistic sit ups
50 Push ups
50 DB Thrusters
50 Up/Downs
4 RDS FT:
75 Single Unders
10 DB OH fwd Lunge (Right)
10 DB OH fwd Lunge (Left)
25 Hollow Rocks
15 Box Jumps
WORKOUT
14 Minute Amrap
12/10 Cal Row
12 Russian Kettlebell Swings
12 KB Alt. Reverse Lunges
WOD
3 SETS
30 Alt. KB Plank Taps
30 Slow Flutter Kicks (holding KB)
-Rest as needed b/t sets-
6 Minute EMOM
1: – 10 DB Floor Press
2: – 5/5 Single Arm Ring Row
WORKOUT
12 Minute Amrap
30 Med Ball Cleans
15 Up-Downs
Strength
DB Front rack Squat
4×10
10 Min Amrap
10 MB Cleans
12 DB Power Jerk
14 Grasshoppers (2=1)
Accessory:
3 Sets
8 KB Halo (each)
10 SA KB Swing (each)
10 SA Bottoms-up Press (each)
5 Rounds
12/12 Alt. DB curl
10 DB Bent over Rows
12 Burpee.
EMOM 16
1: 12 Hand-release Push-ups
2: Max Plank
3: 15 KB upright rows
4: 40 Jumping Jacks
Strength:
4 sets
6 Negative 3 sec Push up
6 push up
15 hex press
rest :30-1:00
10 Min Amrap
100ft KB Farmer’s Carry
15 RKS
20 Mtn Climbers (1=1)
AMRAP 10
10 DB Thrusters
10 Up/Downs
20 sit ups
REST 2:00
AMRAP 10
15 jumping squats
50 Single-unders