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Siteplicity

Strength & Conditioning workout for 03/02/20

March 1, 20200
Conditioning: On a 17 Minute Running Clock… 0:00-7:00: 21-15-9 Calorie Row Toes 2 Bar 10:00-17:00: 24-18-12 Alt. DB Snatch *Run 200m after each set of snatches *Split into 2 groups… half start on Rowing workout and half start on Run workout Comp: 25-20-15 Toes 2 Bar, 70/50 DB Snatches Fitness: As written, 50/35 DB Snatches...
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Womxn’s Strength workouts for the week of 03/02/20

February 29, 20200
Monday:Back squat 10 x 1 @ 50% (deload)Barbell Goodmornings 4 x 10-12 (3 second negative)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB pull-throughs, 3 x 20 (L+R=2) Wednesday1RM Back SquatMobility and Recovery1 minute of Couch/Pigeon each side x 25-10...
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Powerlifting workouts for 03/02/20

February 29, 20200
MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 25-30Plank Pull-throughs, 4 x 24 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...
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Strong workouts for the week of 03/02/20

February 29, 20200
MondayBench Press, 10-8-5-3-3 BuildingStrict Press, 4 x 6-8 (301)Lat Pull-downs 3 x 15-20 (30×1) Banded Pull-aparts, 3 x 30Banded Bicep Curls, x 150, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...
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Strength & Conditioning workout for 02/29/20

February 28, 2020, 0
Against 15 mins….3 Rounds for Time… 20 Strict Pullups 40 Wallballs 20 Power Clean and Jerks Comp: Stricties, 30/20, 155/105 Fitness:Stricties 20/14, 115/75 GPP: 10 Strict Pullups (may use 1 band), 14/10, 75/55 Health: 20 TIng Rows with a 1 sec pause at top and bottom, 10/6, DB Clean and Jerk rest 4:00 15 Mins...
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Hustle workout for 02/29/20

February 28, 20200
WOD 1: Partner – AMRAP22 Min cap100 Lateral Box Crossovers75 Medball Slam Ball50 Up Down400M Run (together) *Each Partner does 10 knee to 90 on outoddor rig.*Trade work anytime
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Strength & Conditioning workout for 02/28/20

February 28, 20200
Conditioning: 5 Rounds for Time….16 Min Cap 12 HSPU 18 Air Squats 6 Squat Snatches Comp: 12 Kipping HSPU, 155/105 Fitness: 12 Kipping HSPU, 135/95 GPP: 12 DB Push Press @ 35/20, 95/65 (Power Snatch) Health: 12 DB Push Press, 12 alt. Singe Arm DB OH Lunge
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Hustle workout for 02/28/20

February 27, 20200
WOD 1: Individual – AMRAP13 Min AMRAP3 HEAVY Floor Press w/KB – 6 Goblet Squats9 V-Up* Press inceases by 3 every round. Squats/Ab work stays constant** At minutes 2, 5 and 9 Everyone does 100M Farmer’s Carry.If weather doesn’t allow for outdoors, then sub 1 min static holdWOD 2 – Partner 7 minMax Rep Russian...
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Strength & Conditioning workout for 02/27/20

February 26, 20200
Deadlift Primer: Within 10 Mins… Build to a tough set of 10 reps (UB.. TNG) *aim for around 60-70%… ideally you don’t need a belt for this weight.. *Use this to help you decide what weight you’ll use for the workout. Conditioning: 6 Rounds for time…(13 Min Cap) 6 Burpees 10 Deadlifts EMOTM (Including 0:00)...
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Hustle workout for 02/27/20

February 26, 20200
WOD 1: Individual – 21 Minute Running Clock0:00-7:00Row 250/200M20 Burpees over Sandbag10 Sandbag Over the Shoulder7:01-14:0030 SDLHP15 BurpeesRun 200M14:01-21:00Bike 30/24 Cal20 Single Arm Devils PressFinish – Mobility
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