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Siteplicity

Hustle workout for 04/09/20

April 8, 20200
Whiteboard Brief:Warm-Up: 3 Rounds:30 Alternating Toe Taps to Object10 Flutter Kicks10 (5 ea side) Alt V-upsWOD 1: AMRAP 18 Minutes:20 Bent Over Rows (10 per arm, if only one DB/KB)15 Heels to Heaven10 Air Squat Hops (over odd-object/forward or lateral)200M Sprint
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Strength & Conditioning workout for 04/09/20

April 8, 20200
Whiteboard Brief: Warm Up: Tabata 2′ Alternate between  (:20 on/:10 off) Up Downs Jumping Jacks Mobilize: :45 sec ea Couch Stretch (L) Couch Stretch (R) Pigeon (L) Pigeon (R) Build: Core 3-5 Sets 12-20 Alt. V Ups :20-:30 Side Plank (wtd if you can) :10-:20 Hollow Hold rest :60-:90 b/w sets Conditioning: Every :90 x 6...
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Hustle workout for 04/08/20

April 7, 20200
Whiteboard Brief: WOD 1: 2 min AMRAP5 Push Up10 Air SquatRest 1 min 2 min AMRAP5 Odd Object Squat Clean10 Sit UpRest 1 min2 min AMRAP5 Odd Object Thruster10 Mtn ClimberRest 1 min2 min AMRAP5 Odd Object Burpees10 Russian Twist (weighted, if able)Rest 3 –Then repeat ENTIRE WOD.
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Strength & Conditioning workout for 04/08/20

April 7, 20200
Whiteboard Brief: Warm Up: 2 Rounds 20 Arm Swings (10 left to right, 10 forward and back) 5 Slow Supermans 5 Inch Worm Push-Ups 10 Slow Good Mornings 10 Walk the Dogs Build: Chest/Back 4-5 Rounds: -3-10 Wide Pushups -3-10 Narrow Pushups -Max Reps Normal Pushups (stop 2-3 reps short of failure) In between Rounds...
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Hustle workout for 04/07/20

April 6, 20200
Whiteboard Brief: Warm-Up: 3 Rounds8 Good Mornings10 Arm Swings8 Scap Push Ups10 Russian TwistsWOD 1: 4 Rounds (20:00 Total):40s Weighted Hollow Hold, :20s Rest:40s Romanian Deadlifts, :20s Rest:40s Single Arm OHS Hold (L), :20s Rest:40s Single Arm OHS Hold (R), 1:20 RestCompleted with a dumbbell or pack.
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Strength & Conditioning workout for 04/07/20

April 6, 20200
Whiteboard Brief: Warm-Up: “27 Squat Routine” Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg slightly forward Then finish with left leg slightly forward Build: Legs Every 3:00 x 4-5 sets...
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Strength & Conditioning workout for 04/06/20

April 5, 20200
Whiteboard Brief: Warm-Up: 3 Rounds 8 Good Mornings 10 Arm Circles 8 Scap Push Ups 10 Russian Twists Build: Shoulders Cardio Strength Edition: E 2 Mins x 4 Sets: :30 MTN Climbers or Jump Rope 5-10 Strict or Push Press (R arm) 5-10 Strict or Push Press (L Arm) Conditioning: Death By Devil’s Press EMOTM...
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Hustle workout for 04/06/20

April 5, 20200
Whiteboard Brief: Warm-Up: 2 Rounds of20 Jumping Jacks10 Plank To Down Dog20 Ice Skater10 Deadbug RocksWOD 1: AMRAP 15:20 “Odd-Object” Ground-to-Overhead20 Lateral Hops over “Odd-Object”20 Standing Sit Up/Reverse Burpee (raise/pad the floor with yoga mat and/or couch cushions)20 Lateral Hops over “Odd-Object”WOD 2: Grass Stains or Rug Burns3 Rounds Not for time6 L-sit to Kneeling15 foot...
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Strength & Conditioning workout for 04/04/20

April 3, 20200
Whiteboard Brief: Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Conditioning: “Hero workout- Holleyman” 30 Rounds for Time: 5 Airsquats 3 Push Press (3 each if single arm) 1 Power Clean (1 each if single DB) Build: Biceps/Triceps Let’s...
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Hustle workout for 04/04/20

April 3, 20200
Whiteboard Brief: Warm-Up Samson LungesToy Soldier KicksBird DogsGood MorningsSumo Inch Worms (NO push up)WOD 1: For Time (Chipper) – “Fat Amy”50 Air Squats10 Burpees40 Sit Ups10 Burpees30 Alternating Lunges 10 Burpees20 KB Swings10 Burpees10 Meter Bear Crawl10 Burpees20 KB Swings10 Burpees
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