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Siteplicity

Hustle workout for 1/30/20

January 29, 20200
Workout 1:4 RFT- 12 min CAP 20 DB Deadlifts30 KB toe taps15 American KBS30 KB Toe Taps10 Alt DB clean and JerkWorkout 2: 8 min EMOMMin 1: 12-15 French PressMin 2: 6 Tuck Jumps +8 Cossack Lunges
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Hustle workout for 1/29/20

January 28, 20200
Workout 1: Partner Madness (14 mins)6 min EMOMMin 1:Partner 1- 5 push-ups + 5 up down air squatsPartner 2- 5 Sandbag OTS + 30 Ice skatersMin 2: SwitchAlternate til minute 6REST 2 min6 min EMOMMin 1: Partner 1- Plank Hold :45Partner 2- AMRAP Man Makers without push-up (so row, row, cluster)Min 2: SwitchAlternate til minute...
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Strength & Conditioning workout for 1/29/20

January 28, 20200
Strength: Bench Press Every 2:00 x 6 sets 2 Increasingly heavy Bench Press Reps Conditioning: EMOTM x 15 mins 1)10 Bench Press @ 65% of heavy double from earlier 2) 50 Double Unders 3) 25 Situps *Set up in a 3 person rotation with someone who has similar bench weights Double Under Scales: 10-20 reps...
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Hustle workout for 1/28/20

January 27, 20200
Workout 1: 8 min Cap10-9-8-7-6-5-4-3-2-1DB SnatchSit-upsEvery minute on the minute 20 jump rope Singles or doubles**Once the work is done, you must still jump rope every minute untiltime is up!Workout 2: 3 RDS NFT 8-10 minsSeated Press x 12Banded high pulls (band under feet) x20Single arm palm plank (other hand is touching opposite shoulder to...
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Strength & Conditioning workout for 1/28/20

January 27, 20200
Strength: Front Rack Lunge + Squat Every 3:00 x 4 sets 6 Alt. Front Rack Lunges + 5 Front Squats @ 60-65% Conditioning: 12 Min AMRAP: 5 Pullups 10 Power Snatch 15 Airsquats *Every 2:00 (including 0:00) complete 10 deadlifts *Choose a snatch weight that you can perform this workout in sets of 3-5 reps....
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Womxn’s Strength workouts for the week of 1/27/20

January 27, 20200
Monday StrongBack Squat, 10-8-5-3-3 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 from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds CompBox Squat, 8 x 3 @60% (pause on box, fast up)Romanian Deadlift, 4 x 8...
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Powerlifting workouts for the week of 1/27/20

January 27, 2020, 0
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 10-12Glute Ham Raise negative, 4 x 5 as slow APPlank Pull-throughs, 4 x 20 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5...
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Strong workouts for the week of 1/27/20

January 27, 20200
MondayBench Press, 10-8-5-3-3 BuildingZ-press 4 x 6Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 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 from...
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Hustle workout for 1/27/20

January 26, 20200
Workout 1: 12 mins totalEvery 2 mins x 3 RDS (6 mins total)15 Russian KBS12 Goblet Squats9 Single KB DLMin 6-12, complete 6 min AMRAP12 Altnerating Goblet Lunges30 Plank KB Taps10 Alternating Single Arm Swings14 Russian Twists with KB (R/L=2)Workout 2: 8 min (:45 work/ :15 rest)GLUTES and ABZMin1: Reverse CrunchesMin 2: Plank Leg liftsMin...
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Strength & Conditioning workout for 1/27/20

January 26, 20200
Conditioning: “Mamba” 24 Minute AMRAP- With a Partner.. splitting work as desired.. Buy In: 81 Cal Row -Then- 8 Rounds: 24 KBS 20 Wallballs 8 Burpees Cash Out: 81 Cal Row *If you finish the second row before time expires go back to the 8 Round portion* Comp: 70/52, 30/20 Fitness: 53/35, 20/14 GPP: 40/30,...
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