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Siteplicity

Strength & Conditioning workout for 12/28/19

December 27, 20190
With a Partner!! 13 Min AMRAP-Split Reps However 55 Deadlifts 55 Wall balls 55 Toes 2 Bar 55 Bar Facing Burpees Comp: 275/185, 30/20, BFB Fitness: 225/155, 20/14, BFB GPP: 155/105, 14/10, Burpees, Toes 2 TargetHealth: KB DL, 10/6, Situps, 30 Burpees Rest 3:00 EMOTM x 10 Minutes *Partners alternate working minutes 5 Power Cleans...
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Womxn’s Strength workouts for 12/23-12/27

December 27, 20190
Monday: Strong:Close-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Banded Pull-aparts, 3 x 20Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Deadlift 5 x 10 @55%Lat pull downs 3...
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Powerlifting workouts for 12/23-12/27

December 27, 20190
Day 1Back Squat 5 x 12 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 25Seated RowBanded face pullGHR SSPT 8 Day 2Strict Press 5 x 12 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls...
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Strong workouts for the week of 12/23-12/27

December 27, 20190
MondayDeadlift 4 x 5, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Banded box step-ups, 2 x 20/legCable Tricep extension, 3 x 15 (301)Banded Face pulls 3 x 20 TuesdayBench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x...
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Strength & Conditioning workout for 12/27/19

December 26, 20190
Strength: Backsquats/Lunges Every 3:00 x 4 sets 6-7 Back Squats @ 8/10 effort level *Leave 2 reps in the tank Front Foot Elevated Goblet Reverse Lunge  3×8-10 reps/leg.. do all reps on 1 side before switching Rest 60 secs between legs Conditioning:  Every 6:00 x 3 sets Row 500/400m Run 400m 15 UB DB Deadlifts AHAP...
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Strength & Conditioning workout for 12/26/19

December 25, 20190
Strength: Power Snatch  Every 2:00 x 5 Sets 5 Unbroken Power Snatches *Start light and build in weight to a tough set of 5 Conditioning: 5 Rounds for Time…15 Min Cap 7/4 Strict Pullups 7/4 Strict HSPU 3 Snatches (Power or Squat) Comp: 10/6 Strict Pullups, 10/6 Strict HSPU, 185/125 Fitness: As Written, Snatches @...
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Strength & Conditioning workout for 12/24/19

December 23, 20190
Strength: Bench Press (20 Mins) 10-8-6-4-2 Building to a heavy double for the day Conditioning: 3:00 on/3:00 off x 4 rounds  Row 350/300 10-15 DB Bench Press AHAP 50 Double Unders *Scale Double Unders to 75 Singles 
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Strength & Conditioning workout for 12/23/19

December 22, 2019, 0
12 Days of Fitness 2019 No Strength or Skill, Just setup for workout <Just like the song goes.. On the first day of christmas…..( 1 ) On the second day of christmas ( 2, 1 ) On the third day of christmas (3, 2, 1 ) Continue performing reps in reverse order while moving down...
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Crossfit workout for 12/21/19

December 20, 20190
RAANDIE 4  Rounds for Time…..14 Min Cap 25 Power Snatches 50 Situps 100 Double Unders Comp: 115/80 Fitness: 75/55 GPP: 65/45, Lateral Hops over the bar Health: DB Snatches, 100 Singles, 30 situps each round Rest 3:00 9 Min AMRAP 30 Shoulder to Overhead 30 Pushups 30 Front Squats Comp: 135/95 Fitness: 95/65 GPP: 75/55, 20...
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Strength & Conditioning workout for 12/20/19

December 17, 20190
No Strength or Skill today… consume your pre workout snack cause this one’s gonna get FUN! Conditioning: For Time… (28 Min Cap) Row 1,000/750m 25 Burpees 50 Wallballs 25 Pullups 50 Power Cleans  25 Burpees Run 800 m 25 Pullups Comp: 30/20, C2B, 135/95 Fitness: 20/14, Pullups, 115/80 GPP: 14/10, Jumping Pullups, 75/55 Health: Row...
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