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Siteplicity

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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Strength & Conditioning workout for 03/11/20

March 10, 20200
Strength + Sweat: 3:00 on/3:00 off x 4 sets (27 mins) 5 Backsquats @ 70-80% (these should be TOUGH) Row 30/24 cals *Every time you don’t hit the calorie goal… take 20/10 lbs off of your bar Score = Weight on the bar at the end of the workout (if you fall short of the...
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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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Strength & Conditioning workout for 03/10/20

March 9, 20200
Cardio Lifting: EMOTM x 15 Mins: 1)Bike x 15/12 Cals 2) 50 Double Unders 3) 12-15 DB Bench Press *If we don’t have heavy enough DB’s for you.. add in a 2 sec pause at the bottom of each rep Comp: 18/15 cals, 70/50, 60 DU Fitness: 15/12 cals, 50/35, 50 DU GPP: 12/9 cals,...
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Hustle workout for 03/10/20

March 9, 20200
WOD 1: 15 mins :30 Air Squats:30 Double DB S2OH1:00 Box JumpsRest :30:30 Double DB S2OH:30 Box Jumps1:00 Air SquatsRest :30:30 Box Jumps:30 Air Squats1:00 S2OHRest 1:00:30 Box Dips:30 Up Downs1:00 Sit-upsRest :30:30 Up Downs:30 Sit-ups1:00 Box DipsRest :30:30 Sit-ups:30 Box Dips1:00 Up DownsWOD 2: 6 min EMOM1) :50 Plank Hold2) :50 Sandbag over the shoulderPartner...
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Hustle workout for 03/09/20

March 8, 20200
WOD 1: 2 Rounds (16 mins Total)STATIONS1) :90 MAX cals on Rower:30 Rest and Transition2) :90 MAX Jump Rope Singles/ Doubles:30 Rest and Transition3):90 MAX Single arm DB or KB OH Alt. Lunges:30 Rest and Transition 4) :90 MAX Shoulder Taps + Push-ups (Tap, Tap, Pushup)WOD 2: 5 Min AMRAP20 Bicycles (total)15 Reverse Sit-ups10 Tuck Ups5...
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Strong workouts for the week of 03/09/20

March 8, 20200
MondayBench Press, 5-5-3-3-1 buildingPush Press, 4 x 6-8 (301)Lat Pull-downs 3 x 20 (301)Banded Pull-aparts, 3 x 15 (301)Zottman Curls, 3 x 10-12Plank Pull-throughs 3 x 30 (L+R=2) TuesdayBack Squat, 5-5-3-3-1 buildingSS A) Barbell Romanian Deadlifts, 3 x 12B) Barbell Bent-over Rows, 3 x 12Pull-up Negatives 5 x 5 (30×1) (jump from box if needed,...
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