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Siteplicity

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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Strength & Conditioning workout for 02/19/20

February 18, 20200
Strength: Backsquats Every 3:00 x 3 sets: 10 Backsquats @ 50-60% Conditioning: Partner! Against 18 Mins… for Time! Trading rounds back and forth… each partner will do all reps of each movement 10-9-8-7-6-5-4-3-2-1 Double DB Squats Burpee to a 6in Target *P1 does 10 DB Squats.. then P2 does 10 DB Squats. Then P1 does...
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Hustle workout for 02/19/20

February 18, 20200
WOD 1: PARTNER!10 min partner AMRAP10 Sandbag OTS20 Push-ups30 Box jump overs*Split reps however Every 2 minutes including 0:00, they both must stop and complete 40 high knees! (R/L=2)WOD 2: PARTNER!10 min partner AMRAP20 V-ups40 DB Thrusters 40 Bent over rows200 Single undersCash Out:50 Partner wall ball sit up passes
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Hustle workout for 02/18/20

February 17, 20200
WOD 1: 14 mins total1:00 Jumping Jacks4 min AMRAP10 SDHP15 Ice skaters10 Down dog toe touches (alternate touching toes)1:00 KB plank dragRest 2:001:00 Jumping Jacks4 Min AMRAP10 Double DB Shoulder to OH5 High Knee Mountain Climbers10 Plank in and outs 1:00 Plank hoversWOD 2: 3 Rounds:30 MAX ball slams (with wall balls):30 MAX wall ball...
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Strength & Conditioning workout for 02/18/20

February 17, 20200
Strength: Shoulder to Overhead Every 2:00 x 6 sets 2 Push Press + 2 Jerks (Push or Split) -Increase weight every other set. No misses!- Conditioning: For Time… 10 Min Cap: 12-9-6 Hang Power Clean Shoulder 2 Overhead Box Jump + Step Down Comp: 205/140, 24/20 Fitness: 175/115, 24/20 GPP: 115/75, 20/16 Health: 75/55, Step...
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Strength & Conditioning workout for 02/17/20

February 16, 20200
Core Strength: Every 3 Mins x 3 sets: 2-4 Turkish Get Ups (1-2/arm) :30 Weighted Plank (down on elbows) Conditioning: On a 17 Min Timer: EMOTM x 5 Mins 7 Deadlifts @ 60-65% -rest 1:00- EMOTM x 5 Mins Row for Calories -rest 1:00- EMOTM x 5 Mins 10 Toes 2 Bar Comp: 18/15 cals,...
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