Ufit (SWEAT/HIIT)

20min Amrap

500m run

30 Sit ups

30 Squats

Strength:

Tempo DB RDL 

4 x 5 [31×1]

Workout:

5 Rounds

10 KB figure 8’s

15 Burpee

20 Ballistic sit ups

1 Round: 3 Minute Stations

1 Minute Rest btw. Stations

Station 1: AMRAP: 10/8 cal  Row/ 15 DB Push Press

(Rest 1:00) 

Station 2: AMRAP:  10/8 cal  Row / 20 DB Lateral jump Overs

(Rest 1:00)   

Station 3: AMRAP:  10/8 cal  Row / 15 DB Deadlifts

(Rest 1:00)  

Station 4: AMRAP:  10/8 cal  Row / 20 DB Lateral jump Overs

Strength:
3 Sets
20 DB Hollow Rocks
10 DB Burpee Deadlift
10 DB Seated press

Workout:
5 Rounds
12 Box Jump Overs
12 DB Thrusters
18 DB Russian Swings

Workout:

30 Minutes of Contiues work..
800m Row
10 Push Ups
20 DB Spiderman Presses
30 Banded Good Mornings
40 Short Step Mt. Climbers
50 Sit Ups

Strength:
3 Sets
10 DB Rack Drop Lunge (each)
10 DB Bent Over Row
10 DB Front Squat (heavy)
rest :30-:45

Workout:
7 Minute Amrap
7/7 Jumping Lunges
7 Box Jump Step Down
10 DB Renegade Rows

Rest 3 Minutes

7 Minute Amrap
5 Burpees
12 Hammer curls
12 DB Front Squats

Strength:
3 Sets
*8/8 Kneeling KB press
8 Push Up w/3 second descent
10/10 Single DB Curl

Workout:
AMRAP 16
400m Row
12 Up/Downs
*12 SA KB Push Press
20 Straight Leg Sit Ups

Strength:
3 Sets
10 Alt weighted Lunge
10 Hip Thrust 3 up 3 hold
10 Goblet Squat

Every 5 min x 4 sets:

45sec Continuous DB Farmers March in place
15/12 Cal Row

12 DB Hollow Rock

9 Box Jump Over

SKILL:

Hollow Rock

4 sets

12-15

WORKOUT:

15 Minute Amrap

100 Single Unders

15 DB Push Press

15 Single DB sit ups

STRENGTH

4 Sets

 10 Alt. SA KB Presses

*Hold opposite KB in front rack, alternate press every rep

WORKOUT

15 Minute EMOM

1.) 12/10 Row

2.) 10/10 kb figure 9’s

3.) 6/6 Alt Kb Rev. lunge twist