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Siteplicity

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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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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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 03/13/20

March 12, 20200
WOD 1: 15 min CAP1 Burpee Tuck Jump2 KB SDHP 3 Double KB Deadlifts4 Double KB Shoulder to Overhead5 Inch Worms (with push-up)6 Up Down- Broad Jumps (Jump Back and Forth in place)7 Sit-ups8 Plank KB Drag 9 American KB Swings10 Goblet LungesTreat this like the 12 days of christmas workout! 1 then 2,1 then 3,2,1…WOD 2: Partner8 min...
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Strength & Conditioning workout for 03/13/20

March 12, 20200
Strength: Push Jerk Every 90 secs x 6 sets: 3 Push Jerks *Increase wt for the first 3 sets and then stay there for the remainder Conditioning: 9 Min AMRAP: 9 Shoulder 2 Overhead 12 Box Jumps 15 KBS Comp: 135/95, 24/20, 70/53 (Murican) Fitness: 115/80, 24/20, 53/35 (Murican) GPP: 75/55, 20/16, 44/30 (Russian) Health:...
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Hustle workout for 03/12/20

March 11, 20200
WOD 1: Teams of 3 12 min AMRAP16 ALT DB Snatches16 V-ups16 DB Thrusters8 Calories on Bike Follow the leader style. One partner starts on snatches, when they are done they move onto v-ups and partner 2 then starts snatches.WOD 2: Teams of 310 min AMRAP 60 Plate Hops60 Plate Ground to OH60 Plate Bent over rowsOne person working, one...
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Strength & Conditioning workout for 03/12/20

March 11, 20200
Gymnastics Strength: Chin Ups Every 2:00 x 5 sets 6-8 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 10 Rounds for Time (16 Min Cap) 5 Toes 2 Bar Run 100 Meters 3 Deadlifts Comp: 365/250 Fitness: 265/180 GPP: 185/135, V Ups or Toes 2 Target (above...
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Hustle workout for 03/11/20

March 10, 20200
WOD 1: 12 min AMRAP16 RKBS12 Single KB Squat Cleans**16 WB Sam Balls24 Lateral KB JumpsWOD 2: 9 min EMOM1) :20 Squat jumps + :20 Plank in and outs2) :20 Push-ups + :20 Plank Stairs3) :20 Hollow Hold + :20 Hollow Lifts
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