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Siteplicity

Crossfit workout for 1/23/20

January 22, 20200
Strength: Front Squat 12 Mins to build to a very heavy set of 3-4 reps -Aiming for something that feels like it would be a 5RM Banded Russian KBS EMOTM x 5 MIns 10 Banded Russian Swings Conditioning: 50-40-30-20-10 Double Unders 20-16-12-8-4 Alt. Front Rack Lunges Comp: 135/95 Fitness: 95/65 GPP: 75/55, 1/2 Double Unders...
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Hustle workout for 1/22/20

January 21, 20200
Workout 1: 3 Rounds (18 min. Total)1:00 Burpees:30 Push Press:30 Rest1:00 Mountain Climbers:30 Bent Over Row:30 Rest1:00 Jump Rope:30 Floor Press:30 Rest*Keep the weight light(ish)Workout 2: Plankapalooza (6 min. total)1:00 Plank:30 Rest:30 Elbow Plank:30 Right Leg Raised Plank:30 Left Leg Raised Plank:30 Right Side Plank:30 Left Side Plank:30 Plank:30 Rest1:00 Elbow Plank 
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Strength & Conditioning workout for 1/22/20

January 21, 20200
Conditioning: Within 4 Mins Complete…. 20/15 Cal Row 30 Wallballs 20 Pullups Rest 1:00 Within 4 Mins Complete… 25/20 Cal Row 20 Wallballs 15 Pullups rest 1:00 Within 4 Mins Complete.. 30/25 Cal Row… 10 Wallballs 10 Pullups *Large Classes will be split into 2 groups… group 1 starts at 0:00… group 2 starts @...
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Hustle workout for 1/21/20

January 20, 20200
Workout 1: 12′ Cap:30 Wall Sit or Bottom of Squat Hold40 Sandbag Squats:60 Sandbag Bear Hold20 Sandbag OTS:60 Sandbag Bear Hold40 Sandbag Squats:30 Wall Sit or Bottom of Squat Hold**If athletes are using a weight less than 80#, stick to the above rep scheme. If they are using 80# or heavier, 20 squats, 20 OTS,...
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Strength & Conditioning workout for 1/21/20

January 20, 20200
Gymnastics Strength: Ring Dips EMOTM x 6 Mins 5-10 Ring Dips/Ring Pushups/Parallette Push ups Alt . Tabata x 4 Mins (8 full sets… 4 of each) Hollow Hold Arch Hold *20 secs of hold-10 sec rest *Alt. between Arch and Hollow holds each set Conditioning: Every 2:00 x 6 Mins (3 sets) 10 Alt. DB...
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Strength & Conditioning workout for 1/20/20

January 19, 20200
Strength: Back Squat: Every 3:00 x 3 sets 3 HEAVY Reps (not a max set, but you should really have to focus on what you’re doing each rep) Good Morning/Calf Raise Every 3:00 x 2 sets 8 Good mornings 12 weighted calf raise/side Conditioning: For Time… (12 Min Cap) 10,9,8,7….1 Power Cleans Bar Facing Burpees...
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Hustle workout for 1/20/20

January 19, 20200
Workout 1: 6′ EMOM3 2-hand Russian KB Swings2 Dbl KB Cleans1 KB ThrusterWorkout 2: 2 Rounds of the Following (10 mins total)From 0:00-2:301) 20 Wall Ball Toss20 Plank Jacks15 V-Ups2:30-5:002) 25 KB Swings15/15 Russian Twists w/ Medball15 Push-Ups-Repeat the sequence starting at 5:00 and 7:30-Cash Out:80 4-Count Flutter Kicks
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Womxen’s Strength Workouts for the week of 1/20/20

January 19, 20200
Monday StrongWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) CompBack squat 4 x 5 @ 75%Sumo Deadlifts 4 x 8-10 moderate (~50ish%)SS: A) DB Deadlift...
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Powerlifting workouts for the week of 1/20/20

January 19, 20200
MondayDeadlift, build to a heavy single, take 70% and do 4 x 5Anderson Back Squat, 4 x 6-10 (heavy)Single Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 3 x 8-122) Band Pull-Through 3 x 20-25Tabata Reverse Crunches TuesdayStrict Press (band assisted) find heavy singlePendlay Row, 3 x 6-10 heavyDB Floor Press 4 x 10-12...
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Strong workouts for the week of 1/20/20

January 19, 20200
MondayWide grip Bench Press 5 x 5, working up to a heavy setZ-press 4 x 6SS: 1)DB Floor Press 3 x 10-122)Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededPlank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 5, working up to a heavy setBarbell Bent-over row, 4 x 6 (301)Pull-ups...
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