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Siteplicity

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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Strength & Conditioning workout for 12/19/19

December 17, 20190
Strength: Front Squats 2×10 FAST reps.. no grind here.. leave 3 in the tank Increase weight between sets if you need to, but it should only be 5-10 lbs rest 3:00 b/w sets Barbell Romanian Deadlifts 3×8, increasing rest 60-90 secs b/w Conditioning: Against 9 Mins for Time 21-15-9 Deadlifts Box Jump + Step down...
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Strength & Conditioning workout for 12/18/19

December 17, 20190
Skill: HSPU EMOTM x 3 :10-:15 Headstand hold on mat (Sub elbow plank) rest 1:00 EMOTM x 3 :10-:15 Handstand Hold (Sub Ring Plank) rest 1:00 EMOTM x 3  2 HSPU Negatives (Sub Ring Pushup Negatives) (try out some deficit if you want!) Conditioning: 10 Rounds For Time (15 Min Cap) 5 HSPU Run 100...
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Womxn’s Strength workouts for 12/16-12/20

December 16, 20190
Monday: StrongStrict Press 5 x 5, building to a heavy setSingle leg KB deadlift 4 x 8/leg, heavyWeighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. restInverted Rows 5 x 8 (light) (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. restBanded Push-ups, 3 sets to failure Comp:Deadlift 5 x 8...
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Powerlifting workouts for week of 12/16-12/20

December 16, 20190
Monday:Back Squat 5 x 10 @57.5%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 20Seated RowBanded face pullGHR SSPT 7 TuesdayStrict Press 5 x 10 @57.5%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls (31×1)Cable Tricep...
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Strong workouts for week of 12/16-12/20

December 16, 20190
MondayRomanian Deadlift 4 x 6, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Single Leg KB Deadlifts 5 x 8 /leg 30 sec. restCable Tricep extension, 3 x Banded Face pulls 3 x 20 TuesdayWide-grip Bench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8,...
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