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Siteplicity

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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Hustle workout for 1/25/20

January 25, 20200
WOD 1: With a Partner, 30′ Cap 30-20-10 KB Swings Straight Leg Sit-Ups 30-20-10 Wall Ball Tosses (Can be partner) Push-Ups 30-20-10 Cal Row Dbl DB Bent Over Row 30-20-10 Goblet Squat OH Plate Lunge
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Strength & Conditioning workout for 1/25/20

January 24, 20200
With a Partner! Splitting as Desired… 9 Min Ladder..Get as far as you can 20 Hang Power Cleans 10 HSPU 20 Hang Power Cleans 15 HSPU 20 Hang Power Cleans 20 HSPU 20 Hang Power Cleans 25 HSPU etc… Comp: 155/105, K. HSPU Fitness: 115/80, K HSPU GPP: 95/65, S2OH for HSPU Health: 65/46, S2OH...
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Hustle workouts for 1/24/20

January 23, 20200
Workout 1: 9 minute ladder2-4-6-8-10… DB SnatchJumping JacksSingle Arm Lunge (Front Rack or Overhead)Workout 2: 8′ Alternating Tabata (8 sets each movement)DB Thrusters (Switch Arms each round)Single Arm DB High Pull (Switch Arms each round)Cash Out: 2 Rounds30 Band Pull Aparts30 Banded Good Mornings
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Strength & Conditioning workout for 1/24/20

January 23, 20200
Strength: Deadlift 20 Mins to complete…. 5-5-3-3-1-1-1 Building to a heavy single for the day *Increase weight each set… NOT TNG* Conditioning: Pick 1 or Rotate back and forth Every 3:00 x 4 rounds Row 500/400m or Bike x 25/20 cals *Does not need to be max effort work.. just looking for a little breathing...
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Hustle workout for 1/23/20

January 23, 20200
WOD 1: 18 min. Total 8 min. EMOM (all movements done on the min.): 7 Jump Squats 6 Dips (Using box) 5 Box Jumps/Step Ups 2 minutes rest 8 min. EMOM (all movements done on the min.): 7 Hollow Rocks 6 Bicycles 5 Sit Ups WOD 2: ACCUMULATE 2:00 of Hollow Hold Every time you...
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