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Siteplicity

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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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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Powerlifting workouts for the week of 03/09/20

March 8, 20200
MondayBack Squat, build to a heavy doubleRomanian Deadlift, 4 x 8-12 (heavy)SS: A) Weighted Step-ups, 4 x 8-10/legB: Single Leg Deadlifts 4 x 10-12Glute Ham Raise 3 x 5-8 (Banded if needed)Weighted Planks, 3 x :30 Seconds TuesdayBench Press Build up to a heavy doubleZ-Press, 3 x 8-10SS: A) DB Chest Fly 3 x 10-12B)...
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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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Womxn’s Strength workouts for the week of 03/09/20

March 8, 20200
Monday1RM Bench PressSS:A) band pull-aparts 4 x 20B) banded face pulls 4 x 20Banded Good mornings, 3 x 20 WednesdayOptional: 1RM Strict Press, orStrict Press 5 x 4 @80%Deadlift 10 x 1 @ 50% (deload)SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)B) Russian KB Swing, 4 x 12-16I’s, T’s, Y’s, W’s 3 x 10 Friday1RM...
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Strength & Conditioning workout for 03/09/20

March 8, 20200
Conditioning: Running/Snatch/OHS Every 3:00 x 4 sets (0:00-12:00) Run 200 M 5 UB Power Snatches (Increase weight each set) rest 3:00 (12:00-15:00) Every 2:00 x 4 sets (15:00-23:00) 3 Power Snatches (@ heaviest weight from first part) 3 OHS (scale to front squats) 3 Lateral OTB Burpees Score today = Heaviest UB set of 5...
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Hustle workout for 03/07/20

March 6, 20200
WOD 1: 25′ Partner AMRAP – Flip a Coin!HeadsTails200m Run400m Run30 Box Jumps30 Burpee Box Jumps30 Goblet Squats30/30 Goblet Lunges40 Push-Ups40 Hand Release Push-Ups40 Partner Walls Balls40 Double Squat Partner WBs50 Sit-Ups50 Toes to KB50 Up Downs50 Up Downs + Shoulder Tap
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Strength & Conditioning workout for 03/07/20

March 6, 20200
On a 35 Minute Running Clock In Teams of 3 0:00-15:00 Find a 1RM Bench Press Rest/Transition from 15:00-18:00 18:00-35:00 Find a 1RM Clean
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