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Siteplicity

Womxn’s Strength workouts for the week of 2/3/20

February 3, 20200
Monday: STRONGBack Squat, 5-5-3-3-1-1 BuildingSS A) DB Romanian Deadlifts, 4 x 12B) DB Bent-over Rows, 4 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds (add weight) COMPBack squat 6 x 3 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS:...
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Strong workout for the week of 2/3/20

February 3, 20200
Monday DB Bench Press, 4 x 10-12 (301)DB Z-press 4 x 8-10SS: A) Lat Pull-downs 3 x 15 (30×1) B) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayGoblet Squat 4 x 10-12 (301)SS: A) Russian KB Swings 4 x 12B) Single Leg Deadlifts, 4 x 8/legPull-ups...
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Strength & Conditioning workout for 2/3/20

February 2, 20200
Strength: Back Squat EMOTM x 6 Mins 1 Back Squat @ 65% -This is here to set us up for a 1RM squat day on Friday. Stick to the percentages and don’t be a hero… Squat Accessory: In 10 Minutes… 3 Rounds: 10 Lateral Box Walk Overs 20 Alt. Goblet Lunges :20 each side Side...
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Hustle workout for 2/3/20

February 2, 20200
WOD 1: (individual)LADDERS10 Min Ladder3 Wallball Cleans3 Wallball Squats3 Wallball Up/downs6 Wallball Cleans6 Wallball Squats6 Wallball Up/downs9…Wallball up/down is up/down withhands on the ball.Updown=no pushup burpeeREST 3 MINSWOD 2: (Individual)8 Min Ladder2 Renegade Rows (NO PUSHUP)2 DB DL2 DB S2OH4 Renegade Rows (NO PU)4 DB DL4 DB S2OH6….
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Kool-Aid Club-January 2020

February 2, 20200
Congratulations to our January CFD Kool Aid Clubbers!  This month, we celebrate Daniella Weinstein as our Kool-Aid champions with 35 check-ins! Our athletes checked in for 2,590 classes last month! Weinstein, Daniella Dwyer, Caroline Pflum, Samantha Cobbaert, Marjan Brenner, Seth Shurgin, Amanda Hayslip, Sarah Curtis, Michelle Graves, Erin James, Emily Bram, Curtis Coffey, Justin Deeny,...
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Hustle workout for 2/1/20

January 31, 20200
Workout : Partner 16 min AMRAPIn Teams of 2Complete 50 reps of each movement as a team1) Jump Squats2) Floor Press3) V – ups4) Step-ups5) DB Push Press6) Supermans7) Hollow Lifts8) Banded pull-aparts 9) Wtd Sit-upsPartner 400m run if not raining ( if raining, no run)
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Strength & Conditioning workout for 2/1/20

January 31, 2020, 0
With a Partner! On a 33 minute running Clock…. Partner Road Runner “DT” EMOTM x 12 Mins (5 rds of each station) *See note below 0:00-10:00 Even minutes: P1 runs 200 M P2 completes 1 full round of “DT” Odd Minutes : Switch 10:00-12:00: Penalty burpees (1 partner works at a time) -1 Round of...
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Strength & Conditioning workout for 1/31/20

January 30, 20200
Strength: Back Squat: Within 20 Minutes: 4-5 sets of 1 Backsquat @ 85-90% rest 2-3 mins between singles. These should be heavy, but not a ton of grind or stickiness Conditioning: AMRAP Intervals 3 Min on 3 min off x 3 sets (18 mins) Row/Bike 25 Cals 15 Goblet Squats AMRAP Alt. Box Step Ups...
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Hustle workout for 1/31/20

January 30, 20200
Workout 1: 20 Min CapCHIPPER DIPPER100 Jumping Jacks90 Bicycles80 Shoulder Taps70 High Knees 60 Alternating Lunges50 Wall Ball squat and toss40 Burpees30 Crab Toe Touches 20 1 and 1/4 Goblet Squats 10 Plank Stairs *Every rep = 1 so R/L on high knees equals 2 reps Workout 2: 2-3 Rds 15 KB Shrugs15 Teapots each...
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Strength & Conditioning workout for 1/30/20

January 29, 2020, 0
Conditioning: 5 Rounds for Time (14 Min Cap) Run 200 M 7 Toes 2 Bar 14 DB Push Press (7each arm) Comp: 10 Toes 2 Bar, 62/44lb KB Fitness: 7 T2B, 50/35 lb DB GPP: 10 T2T, 40/30 Health: 10 V ups, 25/20 Strength: 10-8-6-6 Strict HSPU Bent Over Barbell Rows *Increase on wt on...
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