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Siteplicity

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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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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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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Hustle workout for 03/06/20

March 5, 20200
WOD 1: Alternating 6′ EMOM1. 8 Broad Jumps2. 8 MB SlamsWOD 2: 4 Rounds30” on/30” off:1. KB Swings2. Mountain Climbers3. MB Side Slams
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Strength & Conditioning workout for 03/06/20

March 5, 20200
Strength: Deadlift Every 3:00 x 4 sets 5 Deadlifts @ 70-80% Accessory Pull: Inside 20 Minutes Complete 3-4 sets of each, circuit style 10 ea/arm DB or KB Rows (AHAP) 10 Barbell Romanian DL (3 count lower each rep) 15-20 Banded PVC Straight Arm Pushdown *Rest :30 b/w moves Rest :90 b/w sets
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Hustle workout for 03/05/20

March 4, 20200
WOD 1:Bike 1’ Test – Max Calories 5’ Rest WOD 2: For time – 20′ Cap3 Rounds:15 DB S2OH (30/20lb)100 Single-Unders3 Rounds:15 DB Cleans20 (10/10) Lunges3 Rounds:15 DB Burpee Deadlift20 Alt. SL V-ups
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Strength & Conditioning workout for 03/05/20

March 4, 20200
Strength: Push Press Every 2:00 x 6 sets: 4 Push Press, increasing weight each set *From the Floor Conditioning: EMOTM x 10 Mins 3 Hang Power Cleans 3 Push Press 3 Burpees *Barbell Weight is 70% of your heaviest set of 4
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Strength & Conditioning workout for 03/04/20

March 3, 20200
Conditioning: 12 Min AMRAP 20 Wallballs 10 DB Hang Clean and Jerks (5/5) 40 Double Unders Comp: 30/20, 70/50 Fitness: 20/14, 50/35 GPP: 14/10, 35/25, 40 Plate Jumps Health: 10/6, 25/15, Plate Jumps Core Finisher: 100 alt Medball Russian Twists 20 Parallette Shoot Throughs *Scale Shoot Throughs to Front Shoot only or 3 x :10-:20...
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