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Siteplicity

Strength & Conditioning workout for 03/30/20

March 29, 20200
Whiteboard Brief: Warm-Up: 2 RDS Tabata Style Butt Kickers High Knees Toy Soldier Kicks Squats with 2 Second Hold in Bottom Bodyweight Russian Twists Build: Legs 4 sets: :30-:60 Wallsit 7 reverse lunges (right leg) 7 Reverse Lunges (left leg) :15 sec Squat Hold at Parallel rest :90 b/w sets Conditioning: 10-9-8-7-6-5-4-3-2-1 Single Arm Overhead...
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Hustle workout for 03/28/20

March 27, 20200
Whiteboard Brief: WOD 110 min EMOM7 KB Push Press (push-ups if no weights available)7 KB Front Squats (air squats if no weight available)*Only 1 Kettlebell Needed*Switch arms each minuteWOD 2Every 3 mins x 5 Rounds200m Run + 1 Round of KB “DT” DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks*If you don’t have...
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Strength & Conditioning workout for 03/28/20

March 27, 20200
Whiteboard Brief: Conditioning: “Hero workout- Jack“ 20 min AMRAP: 10 Push Presses 10 KB swings 10 Uptown Tuck Jumps Build: Biceps/Triceps -This is optional.. but it’s Saturday so we might as well have some fun!- 100 Banded Bicep Curls (or DB Curls or Curls of some sort!) 100 Banded Tricep Extensions (or bench dips) *Split...
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Hustle Workout for 03/27/20

March 26, 20200
Whiteboard Brief: WOD 1Chipper (30 min CAP)800m or 4 min run50 Double KB Deadlifts (or heavy duffle)50 Jumping Jacks or 100 Jump Rope Singles50 Mountain Climbers50 Alternating Snatch (DB or Back Pack)400m or 2 min runWOD 2Tabata Air Squats (5 Rounds)**Try to accumulate 100 reps!
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Strength & Conditioning workout for 03/27/20

March 26, 20200
Whiteboard Brief: Build: Core Accumulate 3:00 in a Straight arm Plank Position Every time you break do 5 Updowns (no pushup burpee) Conditioning: Thrusters….You knew these were coming at some point 😉 4 Rounds for time: Run 400 M 10-15 Single Arm DB/KB Thrusters (trade arms as needed) *Thrusters should be completed in 2 sets...
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Hustle workout for 03/26/20

March 25, 20200
Whiteboard Brief: WOD 112 Min AMRAP 30 Thrusters (DB or use broomstick and double reps!)30 Shoulder Tap Push-ups30 Double Upright Rows (DB or dufflebag filled with items)30 Box jumps (Box jump, curb jump, or tuck jump)WOD 23 min AMRAP30 High Knees20 Plate (or pillow) ground to OH10 Goblet Squats (KB or Backpack)–rest 1 min-3 min...
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Strength & Conditioning workout for 03/26/20

March 25, 20200
Whiteboard Brief: Build: Hamstrings EMOTM x 10 Mins: 1) 10 KB/DB Romanian Deadlifts (light weight only? Add a 4 count lower on each rep) 2) 7-10 ea/ Single Leg Glute Bridge w/ 2 sec pause at the top of each rep Conditioning: 100 Kettlebell Swings For Time: EMOTM (including 0) 35 Double Unders/Single Unders or...
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Hustle workout for 03/25/20

March 24, 20200
Whiteboard Brief: WOD 14 RFT20 V-ups100 Toe Taps on Plate or object20 Power Cleans (DB or backpack/duffle bag filled with items)1:00 Wall Sit20 Alt Down Dog ReachesWOD 23 Rounds 10-20 Plank Stairs:10-:40 Handstand hold (feet on box or couch, body at 90 degrees)**Modification- plank hold with feet elevated15 Toes to post or toes to couch...
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Strength & Conditioning workout for 03/25/20

March 24, 20200
Whiteboard Brief: Build: Chest/Triceps Every 2:30 x 5 sets 8-12 Floor Press w/ Right Arm 8-12 Floor Press w/ Left Arm 10-15 DB Skull Crushers (Double DB or single.. peep the video for options) *Do all reps back to back with as little rest as possible! Conditioning: 7 Min AMRAP: 7 Burpees 7 Single Arm...
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Hustle workout for 03/24/20

March 23, 20200
Whiteboard Brief: WOD 112 min EMOMMin 1- AMRAP Inch Worm with Push-upMin 2- AMRAP Up Down Jump SquatsMin 3- AMRAP Single Leg Deadlift (:30 each leg)Min 4- AMRAP Ice Skaters**Deadlift with KB or unweighted if at homeWOD 25 Rounds “Sprint Lunges”Sprint :15 + Do 20 Lunges immediately after sprintRest :90 between sets
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