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Siteplicity

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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Hustle workout for 02/22/20

February 21, 20200
WOD 1:20 min PARTNER AMRAP*Split reps however 20 Box jumps100 Plank Jacks50 KBS20 Box Jumps100 Jumping Jacks50 Goblet lunges20 Box Jumps 100 High Knees (R/L=1)50 Sit-ups
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Strength & Conditioning workout for 2/21/20

February 20, 20200
Conditioning: Every 3:00 x 9 sets (3 sets at each station)(27 mins) A)200 Foot Sandbag Carry (From the wall ball wall to the front and back twice) B)Row x 500/400m C) 30 UB Russian KBS + 20-30 sit-ups Switch Stations every interval *Choose weights that allow you to complete all 27 mins without feeling completely...
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Hustle workout for 02/21/20

February 20, 20200
WOD 1: 3 Rounds- 12 min CAP5 Suitcase KB Deadlift R5 KB Front Rack Squats R5 Single arm Kb swings R5 Single arm strict press R50 Plate hops5 Suitcase KB Deadlift L5 KB Front Rack Squats L5 Single arm Kb swings L5 Single arm strict press L**Can push press if need beWOD 2: 3 Rounds-...
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Strength & Conditioning workout for 2/20/20

February 19, 20200
Cardio Lifting: EMOTM x 10 Mins: Evens: :45 AMRAP of Double or Single Unders Odds: 5 Power Snatches @ 60-70% Conditioning: 7 Min AMRAP 10 Power Snatches 3 Bar Muscle Ups Comp: 95/65, 3 Bar Muscle Ups Fitness: 75/55, 1-2 Bar Muscle Ups GPP: 65/45, 3-5 Chest 2 Bar or Pullups Health: 35/15, Jumping Chest...
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Hustle workout for 02/20/20

February 19, 20200
WOD 1:10 min Ladder10 Alt DB snatches10 Burpees:30 Hollow Hold15 Alt DB snatches 10 Burpees:30 Hollow Hold20 Alt DB Snatches10 Burpees:30 Hollow Hold**Add 5 Snatches every roundWOD 2: TEAMS OF 3!10 min CAP In teams of 3, Row/Bike 150/120 calories. Split cals however they’d like.I recommend 15/10 cals at a time
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