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Siteplicity

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 03/26/20

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 03/25/20

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 03/25/20

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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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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Strength & Conditioning workout for 03/24/20

March 23, 20200
Whiteboard Brief: Build: Quads 3-4 sets: 8-12 Tempo Goblet Squats (32X1) immediately into 6-10 Squat Jumps rest :90 b/w sets Conditioning: Chipper Style: 30 “Lunge Lunge Squats” 30 “Strict” Situps 20 Lunge Lunge Squats 20 Strict Situps 10 Lunge Lunge Squats 10 Strict Situps *Complete all reps of the “Lunge Lunge Squats” before moving into...
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Hustle workout for 03/23/20

March 22, 20200
Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) WOD 1: 4 RFT 20 Russian KBS (Backpack Swings) 15...
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Strength & Conditioning workout for 03/23/20

March 22, 20200
Whiteboard Brief: Warm Up: 3 Rounds :30 Jumping Jacks :30 Inch Worms (no push-up) :30 Reach Backs (standing, wide legs, reach behind feet, then up overhead) :30 Boot Strap Squat :30 Wall Shoulder Stretch (Forearms on all, walk feet back, drop head down past arms) Build: Back/Core 3-4 sets 8-12 ea/ side Single Arm Bent...
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Hustle workout for 03/21/20

March 20, 20200
Whiteboard Brief: WOD 1: 2 RFT 10 Min Cap10 KB High Pull ea arm25 Lunge w/KB10 KB Shoulder to Overhea ea arm15 Russian Kettlebell SwingsWOD 2: 10 Min AMRAP20 Alt. Plank Shoulder Taps20 Kettlebell Swings40 Goblet Squats20 Kettlebell Swings20 Up Downs
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Strength & Conditioning workout for 03/21/20

March 20, 20200
Whiteboard Brief: With a Partner! *If you are working out solo cut all the reps in half For time.. Split However… 100 SA DB Clean and Jerks for Time (13 Min Cap) (each teammate has their own DB) Every 25 reps… complete 30 Airsquats each *1 Partner works at a time on the DB Clean...
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