Ufit (SWEAT/HIIT) Thursday, August 25th
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 DB Front Squats
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 KB SDHP’s
Min 6: 60 Double Unders
Min 7: Rest
Ufit (SWEAT/HIIT) Wednesday, August 24th
Metcon (Time)
15min. to finish…
200m Run
6 Devil Press
8 V-Ups
10 Box Jumps
12 MedBall Clean
14 Cal Row
Rest 5min.
15min. to complete it backwards below…
Metcon (Time)
14 Cal Row
12 MedBall Clean
10 Box Jumps
8 V-Ups
6 Devil Press
200m Run
Can you get the same time as above!? Faster??
Ufit (SWEAT/HIIT) Tuesday, August 23rd
A.
From 0-20min…
“Half Manion”
4 Rounds:
200m Run
29 Goblet Squats
Any time left over here is rest time! Get ready for section B below.
B.
From 20-29min…
“Arm Circuit”
3 Rounds: 1min. of DB Hammer Curls**
1min. of Bench Tricep Dips (weighted optional)
1min. Rest
** On the hammer curls shoot for a weight that you can move most of the time. Maybe rest quickly 1 time in a set.
C.
From 30-37min…
7min. to get try and finish…
1-2-3-4-5-6-7-8-9-10
DB Sit-Up
DB Reverse Sit-Up
Ufit (SWEAT/HIIT) Monday, August 22nd
(From 0-10min.)
100 Double Unders
50 Alt. DB Snatch
40 Banded Pull Downs
30 Push-Ups
(From 10-25min.)
3 Rounds:
500m Row
400m Run
(From 25-35min.)
30 Push-Ups
40 Banded Pull Downs
50 Alt. DB Snatch
100 Double Unders
Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, August 20th
“Coffey”
For Time
800 meter Run
50 Back Squats 135/95#, 61/43#
50 Bench Press 135/95#, 61/43#
800 meter Run
35 Back Squat 135/95#
35 Bench Press 135/95#
800 meter Run
20 Back Squat 135/95#
20 Bench Press 135/95#
800 meter Run
1 Muscle-Up (each partner)
*For Time w/Partner
Partners Run Together, split the rest of work with your partner
Ufit (SWEAT/HIIT) Friday, August 19th
35min to finish…
1000m Row
100 Plate Ground To Overheads
1000m Run
100 Wall Balls
100 Heavy Russian KB Swings
Ufit (SWEAT/HIIT) Thursday, August 18th
Complete each section and go straight into the next one with no rest between.
Each section adds 1 new movement.
Can you finish in 30min or less?
Time CAP: 35min.
For Time:
10 Single Arm Devil Press
20 DB Rows
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
80 Push-Ups
10 Single Arm Devil Press
20 DB Rows
40 Cals of Choice
80 Push-Ups
160 Double Unders
Ufit (SWEAT/HIIT) Tuesday, August 16th
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Row
Sit-Ups
DB Push Press
KB Sumo Deadlift High-Pulls
Rules of this workout:
1.) You can break it up into ANY rep scheme you like. 2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps (cals) at just the Rower station… Prob not the best idea, but it is an option 😉 3.) ONLY 1 athlete can work at a time.
Time CAP: 40min.
Ufit (SWEAT/HIIT) Monday, September 15th
Metcon (AMRAP – Rounds)
4 Rounds: (0-2min.)
30 Cal Row (2-4min.)
2 Rounds:
5 Burpees
10 DB Lunges 35/25s+ 15 Air Squats
(4-6min.)
30/20 Row
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest
*Feel free to try 45/35s on the DB Lunges.
Ufit (SWEAT/HIIT) Friday, August 12th
For Time
30-20-10
DB Push Press
Sit-ups
Jumping Lunge
Rest 2 min
10-20-30
DB Push press
Alt. V-ups
Squat
Finisher:
2 Rounds
20 Plate Good Morning
20 Plate OH Press
Ufit (SWEAT/HIIT) Thursday, August 11th
Mobility:
Coaches Pick
8 min
Glutes
Quads
Abs
Every 3 min x4
12 Burpee
12 Side Lunge
15 RKS
In Remaining time; Max Mtn Climbers
*score is the total mtn climbers from all rounds