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Siteplicity

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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Hustle workout for 02/17/20

February 16, 20200
WOD 1:2 ROUNDS: 14 min CAP50 Single arm DB OH Lunges (25/25 per arm)40 Sit-ups30 HEAVY Russian KBS 20 Goblet Squats 10 Up down tuck jumpsWOD 2: 3 Rounds :30 Jump Squats15 Glute bridge floor press
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Womxn’s Strength workouts for the week of 02/17/20

February 16, 20200
MondayBack squat 6 x 3 @ 85%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10 B)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 6 x 3 @85%Barbell bent-over Row, 3 x 10-12 heavySS: A)...
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Powerlifting workouts for the week of 02/17/20

February 16, 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 20-25Plank Pull-throughs, 4 x 20 (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 2/17/20

February 16, 20200
MondayBench Press, 6 x 3 BuildingZ-press 4 x 8-10Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Zottman Curls, 3 x 8-12Russian Twists 3 x 20 (L+R=1) TuesdayBack Squat, 6 x 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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Hustle workout for 02/15/20

February 14, 2020, 0
WOD 1: With a partner, 20′ Cap50 Push-Ups50 Hanging Knee RaisesRun 400m Together75 Goblet Squats75 BurpeesRun 400m Together100 KB Swings100 V-Ups
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