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Siteplicity

Strength & Conditioning workout for 01/08/20

January 7, 20200
Gymnastics: Pullups EMOTM x 5 Mins 5-8 Strict Pullups *Band or Weight to achieve required reps Conditioning 20 Min AMRAP: 5 Bar Muscle Ups 10 Alt. DB Snatch 15 Wallballs Comp: 5 Bar MU, 50/35 (Squat Snatches), 30/20 Fitness: 3 Bar MU, 50/35, 20/14 GPP: 5 Pullups, 35/25, 14/10 Health:10 Ring Rows, 25/15, 10/6
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Hustle workout for 01/08/20

January 7, 2020, 0
Workout 1: 12 Min Running ClockMin 1: Max single undersMin 1-11: 10 min AMRAP5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep)10 Up down SDHP (1 up down + 1 SDHP= 1 rep)15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep)10 V-up Bicycles (1 V-up + 2 Bicycles =...
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Strength & Conditioning workout for 01/07/20

January 6, 20200
Conditioning Only Today: *Start on either the A or B and move through the workout in the same order A->B->C On a 30 Minute Running Clock…. A)0-10:00 Row 2,000 Meters B)10-20:00 7 Rounds for Time: 14 Russian KB Swings 7 Burpees *Scale to heaviest weight possible while staying UB C)20-30:00 100 Barbell Push Press for...
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Hustle workout for 01/07/20

January 6, 20200
Workout 1: 16 min AMRAP 10 Double DB Thrusters10 Box Jump Overs10 DB Deadlifts200m Run Workout 2: (7 mins total)3 min EMOM x 2:45 Single leg step ups right side:45 Single leg step ups left side:45 Plank on elbows-1 min REST-
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Womxn’s Strength Workouts for the week of 01/06/20

January 5, 20200
Monday: Strong:Close Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 5 @ 70%Romanian Deadlifts 4 x 8-10 heavySS: A) DB Deadlift 4 x 8 B)Split Squat,...
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Powerlifting workouts for the week of 01/06/20

January 5, 20200
MondayDeadlift 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)Banded Russian KB Swing, 4 x 8-12Glute Ham Raise negative, 3 x 5 as slow APTabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off TuesdayStrict Press 3-2-1(find heavy triple for day, add...
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Strong Workouts for the week of 01/06/2020

January 5, 20200
MondayClose Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) TuesdaySumo Deadlift 4 x 8, buildingDB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...
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Hustle workout for 01/11/20

January 5, 20200
Workout 1:18 Min AMRAPPartner 1: 30 Goblet squats Partner 2: AMRAP Box jumpsSwitch Rest 1 minPartner 1: 30 push-upsPartner 2: AMRAP Strict pressSwitchRest 1 minPartner 1: 30 DB Clean and JerksPartner 2: AMRAP alternating V-upsSwitchRest 1 minPartner 1: 30 DB SnatchPartner 2: AMRAP BicyclesSwitch
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Hustle workout for 01/06/20

January 5, 20200
Workout 1: 14 mins4 min AMRAP10 DB Squats10 Burpees over DB 30 Jumping Jacks-1 min REST-4 min AMRAP10 DB seated strict press 20 Sit-ups30 Mountain Climbers-1 min REST-4 min AMRAP15 Kettlebell Swings10 V-ups10 Push-ups Workout 2: EMOTM x 6Min 1: 10 SDHP + 10 hollow rocks Min 2: 10 Alternating DB single arm clean and...
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Strength & Conditioning workout for 01/06/20

January 5, 20200
Strength: Back Squat: Every 3 Mins x 2 sets 10 reps W/ 2211 Tempo @ 50% Super Set: Every 4 Mins x 2 Sets (8 Mins) 20 alt. KB Front Rack Reverse Lunge 25-30 Calf Raises elevated on 45lb Plate (both legs same time) Conditioning: Every 2 Mins x 6 Rounds 10 KB SDLHP 10...
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