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Siteplicity

Strength & Conditioning workout for 02/26/20

February 25, 2020, 0
Conditioning: Every 5 mins x 4 sets 6-12 Pullups 21 UB Kettlebell Swings Row 30/24 Cals (may sub a 400m run if you’re feeling it!) *2nd Group Staggers in at the 3:00 mark *GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should...
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Hustle workout for 02/26/20

February 25, 20200
WOD 1: Nearly Bodyweight–Partner20 Min Cap 21-15-9Air SquatsAlternating V-Ups_Directly into21-15-9Lunges w/PVC OverheadPVC Overhead SquatsDirectly into21-15-9Lateral Hops over PVC15-12-9Broad Jump*Athletes Trade by movementWOD 2: Individual – Interval4 Min of Work1 time through:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Star Jump:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Plank Hold:30 Punisher Squats...
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Strength & Conditioning workout for 02/25/20

February 24, 20200
Lower Body Primer 3 Sets: 20 Alt. Lunges (BW or loaded, up to you!) 10 Barbell Glute Bridges rest 1:00 b/w sets Strength: Front Squats Every 3:00 x 7 sets (21 mins) 3 Front Squats @ 21X1 Tempo *Increase weight each set up to something that is maximum effort on the last set
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Hustle workout for 02/25/20

February 24, 20200
WOD 1: Individual – Benchmark – AMRAPBenchmark “Ami“15 Min AMRAP5 DB Thruster5 Push Up5 KB Swing5 Squat Jump5 Sit UpFinisher: 2 – 3 Rounds depending on Time Available10 Side Bent Sit to Tall Kneel10 Cossack Squat10 Lateral Step Over
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Strength & Conditioning workout for 02/24/20

February 23, 20200
Conditioning: Every 2:00 x 9 sets (3 each) (18 mins)(Switch Stations every interval) 1)7 Bench Press @ 60-70% + 50 Double Unders 2) Bike x 20/15 Cals 3) 15 Double KB Deadlifts + 100 Foot Farmers Carry (AHAP) Comp: 25/20 cals Fitness: 20/15 cals GPP: 15/12 cals Health: 12/9 cals Core Finisher: L- Sit *Find...
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Womxn’s Strength workouts for 02/24/20

February 23, 20200
MondayBack squat 8 x 2 @ 90%Heavy Walkout, 3 x 15 seconds @ 110%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 taps, 3 x 30 (L+R=1) WednesdayBench Press 8 x 2 @ 90%Heavy Hold, 3 x 15 seconds @110%SS:...
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Powerlifting workouts for the week of 02/24/20

February 23, 20200
MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 24 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5 @75%)Z-Press, 3 x 8-10SS:...
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Strong workouts for the week of 02/24/20

February 23, 20200
MondayWide grip Bench Press 5 x 2, buildingStrict Press, 4 x 6-8 (301)SS: A)DB Floor Press 4 x 10-12B)Banded Pull-aparts, 4 x 20DB Bicep Curls, 3 x 10-12 (301)Plank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 2, buildingBarbell Bent-over row, 4 x 6-8 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from...
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Hustle workout for 02/24/20

February 23, 20200
WOD 1: Individual EMOM3x Through for an 11 min EMOMMin 1) 12 DBL DB FR LungeMin 2) 30 BicyclesMin 3) AMRAP DB ComplexAll moves are Double DumbellDeadliftHang Power CleanFront SquatShoulder 2 OverheadMin 4) RestWOD 2: Individual EMOM8 MinsEven Min: :45 Bent Over DB RowsOdd Min: :45 Mtn Climbers
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Strength & Conditioning workout for 02/22/20

February 21, 20200
Fight Gone Bad Style: EMOTM x 15 mins AMRAP each minute.. Split Reps as needed 1)Handstand Pushups 2)Box Step Ups 3)DB Floor Press (2 DB’s) 4)DB OH Alt. Lunge (Single Arm) 5) Rest Comp: Strict HSPU, 24/20, 50/35 (Double DB), Fitness: Kipping HSPU, 24/20, 35/25 (Double DB) GPP: Pushups, 20/16, 30/20 (Double DB) Health: Pushups,...
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