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Siteplicity

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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Strength & Conditioning workout for 1/18/20

January 17, 2020, 0
Teams of 3: “Straight Hundo’s” 15 Min Clock….For Max Reps.. split however 100 Cal Row 100 Wallballs 100 Medball Box Step Ups Max Reps Burpee Box Jump Overs Comp: 30/20, 24/20 Fitness: 20/24, 24/20 GPP: 14/10, 20/16 Health: 10/6, 20/16 (bodyweight step ups) rest 3:00 On a 10 Min Clock: Run 800 Meters (everyone) -In...
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Hustle workout for 1/18/20

January 17, 2020, 0
Workout 1“2020”AMRAP 2020 Push Up20 Suitcase KB DL20 Ball Slam20 Parallette HopP1: AMRAPP2: KB Farmer’s Carry Width of Soccer Field and Back*P returning from Carry picks up AMRAP where other Partner Leaves off.Workout 2100M Partner WB Squat and TossPartners Squat and Toss the Slam Ball the length of the Park, run back together.*Trade Work Where/Whenever
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Strength & Conditioning workout for 1/17/20

January 17, 2020, 0
Strength: Back Squats Every 3 Mins x 3 Sets 5-6 reps @ 8/10 Effort (each set should be a challenge!) Every 2:00 x 3 sets 5 Heavy Sandbag Squats with a 2 sec pause at the bottom of each rep Conditioning: Against 13 Mins… For Time! 20-15-10 DB Squat DB Power Clean Toes 2 Bar...
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Hustle Workout for 1/17/20

January 16, 20200
Workout 1:FGB Style 17 min1 Min: KB Overhead Squat1 Min: Sumo DL High Pull1 Min: Box Jump/Step Up (20/16)1 Min: Box Dips1 Min: Plate Hops1 Min:RestWorkout 22 Supersets *Dbl DB throughout15 Lateral Raises15 Front Raises15 Strict PressRest :90 btwn supersets
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Hustle workout for 01/16/20

January 15, 2020, 0
Workout 13 Rounds (12 Min)*With a Partner1 Min Max Burpee1 min Max Wall Ball C/T1 min Max V-Up1 Min Max Mtn Climber.Workout 23 Rounds 8-10 Reps of each exercise ea roundPlate SwingsBent Over Plate RowsReverse Lunge with Plate Twist (4-5/side)Plate Curl to Overhead Plate PressOverhead Plate SquatLow to High Diagonal Plate Chop (4-5/side)
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