Ufit (SWEAT/HIIT)

Conditioning

20min Amrap
400m run
30 Sit ups
30 Squats

Strength:

3 sets
12 RDL
12 Goblet Squat
Rest :30

Workout:
5 Rounds
10/10 DB push press
15 Burpee
20 Ballistic sit ups

2 ROUNDS

3 Minute Stations
1 Minute Rest btw. Stations

Station 1: AMRAP 3
1:30 sec Erg / 15 DB Push Press
(Rest 1:00)

Station 2: AMRAP 3:
1:30 sec Erg / 20 Lateral hops over DB
(Rest 1:00)

Station 3: AMRAP 3:
30 sec Erg / 15 DB Deadlifts
(Rest 1:00)

Station 4: AMRAP 3:
1:30 sec Erg / 20 Lateral hops over DB
(Rest 1:00)

Active Recovery

Mobility/Stretch
(calfs especially)
10-12min

FT
150 Single Unders
50 Mountain Climbers (2=1)
30 Plate sit ups
150 Single Unders
40 Mountain Climbers
20 Plate sit ups
150 Single Unders
30 Mountain Unders
10 Plate sit ups

Strength:

3 Sets

2min Medball hug Marches
rest :30
12 Medball hug Squats
12 Rev Medball hug Lunges

WOD
21-15-9
DB Thrusters
Lateral hop over DB (2=1)
KB frog jumps

Conditioning:

Buy In

30 Burpees

6 Rounds 

12 Alt V-Ups

10 Jumping Squats

8 Push Ups

Buy Out

30 Burpees  

Strength:
3 Sets
12 Alt DB Bent Over Rows
12 Push ups
12 DB Hollow Rocks
1 min rest

Workout:

2 Rounds
(cap 20)

250m Row
30 Medball press
10 Burpee Box Jump Overs
250 m Row
10 Burpees Box Jump Overs
30 Medball press
250m Row
-2 min rest-

Strength:

AMRAP 10
12 DB Push Press
12 DB fr rack rev lunge
REST :30

Workout:
40-30-20-10
Alt Single KB Swings
KB SDHP

Strength:

4 Sets
6-8 Seated Press
10-12 DB Reverse Flys
12-14 Crush Grip Curls
Rest :30-1:00

Workout:
Death By EMOM
DB Thrusters
Burpee

(cap 20)

Recovery:
5 min Foam Roll and Stretch
then
3 sets
20 Grasshopper
15 Banded Row
15 Banded Press

15 min Amrap
200m Run
20 Alt. SA RKB Swings
30 Reverse Lunge
40 Russian Twist