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Siteplicity

Hustle workout for 03/18/20

March 17, 20200
Whiteboard Briefings/Demos In Gym:  At Home:   WOD 1: 14′ EMOM :45/:151) Jumping Jacks2) Lunges3) P-lette Hops4) Flutter Kicks5) Rest3 Times throughWOD 2: W/a Partner 4 x 200m Sprints (Soccer filed sideline)One Partner works/One Rests4 Sprints each
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Hustle workout for 03/17/2020

March 16, 20200
Whiteboard briefs and movement demos: In Gym:  https://youtu.be/UJbat1UdS1g  At Home:  https://youtu.be/hnP2JfQ_8fY  WOD 1: 9′ Cap12-9-6-3Toe 2 DBDB ThrusterBurpee over DBWOD 2: Tabata 12′Alternate between 3 moves listed on :20w/:10r intervals for total of 12 continuous minutesMtn ClimberRussian Twist (B/W)Tuck Jumps
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Strength & Conditioning workout for 03/17/20

March 16, 20200
Whiteboard Briefs and Movement Demos: In Gym: At Home: Conditioning: For Time…. 20 Min Cap… 18-15-12-9-6 HSPU Front Squats Burpees Comp: 155/105, Strict HSPU Fitness: 135/95, Kipping HSPU GPP: 95/65, DB Push Press Health: 65/45, DB Push Press
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Womxn’s Strength workouts for the week of 03/16/20

March 15, 20200
Monday Back Squat 6 x 3 @70%Back rack alternating lunges, 3 x 12SS:A) DB Romanian Deadlift 4 x 10-12B) Banded Calf Raises 4 x 20Weighted Wall-sits 3 x :30-45 seconds Wednesday Bench Press 6 x 3 @70%DB Z-press 4 x 8-10SS: 4 x 10-12A) DB Chest Fly B) DB Bent-over row Plank Pull-throughs 3 x 30 (L+R...
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Powerlifting workouts for the week of 03/16/20

March 15, 20200
Day 1Deadlift w/ Chains, 10 x 2 @60%Specialty Bar Squatx 4 x 6-10 @60ish %Single Leg KB Deadlift 4 x 8-10/legSS: A) Reverse Hyper 4 x 8-12B) Band Pull-Through 4 x 25-30Weighted Planks, 3 x :30 Seconds Day 2Barbell Floor Press, 8 x 3 @50%Iso. Overhead hold, 3 x 10-12 secondsSS: A) DB Supported Row...
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Strong workouts for the week of 03/16/20

March 15, 20200
MondayBench Press, 4 x 8 (301) 90 seconds rest b/w setsDB Push Press, 4 x 8-10Lat Pull-downs 3 x 20 (301)Banded Pull-aparts, 3 x 15 (301)Hammer Curls, 3 x 10-12Plank Pull-throughs 4 x 30 (L+R=2) TuesdayBack Squat, 4 x 8 (301) 90 seconds rest b/w setsSS A) Barbell Romanian Deadlifts, 3 x 12B) Barbell Bent-over...
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Hustle workout for 03/16/20

March 15, 20200
Whiteboard Briefings! At Home: In Gym: WOD 1: 14 EMOMAlternating BetweenOdd: 4 Alt DB Snatch8 Push Up12 SquatEven: :45 Ice SkatersFinisherAgility Ladder Drills/Relays
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Strength & Conditioning workout for 03/16/2020

March 15, 20200
Online/At Home Version In Gym Briefing/Movement Demo Conditioning (24 mins Total) E. 90 secs x 4 sets: (6:00) 10 KB Box Step Overs (1 KB) (AHAP) *Aim for a box or stack of plates that puts your knee in line with your hip crease Rest 3:00 (stack boxes out of the way) E. 90 secs...
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Strength & Conditioning workout for 03/14/20

March 13, 20200
With a Partner!! Each Athlete will have their own barbell! Partner Running Jackie…. with a twist! Against 16 Mins… Complete the following: Round 1: 800m Run 50 Barbell Thrusters (45/35) 20 Pull ups Round 2: 800M Run 25 Barbell Thrusters (45/35) 40 Pull ups Comp: 15 Bar Muscle Ups for RND 1, C2B for Round...
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Hustle workout for 03/14/20

March 13, 20200
WOD 1: 15 min AMRAPTeams of 4! Partner 1: 20/15 Calories on RowerPartner 2: MAX DB Box Step OversPartner 3: MAX BurpeesPartner 4: AMRAP 5 Push-ups10 Sit-ups15 Air SquatsPartners 2-4 are going off partner 1, when they get done rowing, rotate.CASH OUT: IndividualStart a clock, every minute they must stop and do 5 V-ups until finished100 Russian...
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