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Siteplicity

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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Strength & Conditioning workout for 12/17/19

December 16, 20190
Strength: Backsquats 2×15 @ 5-20lbs heavier than last weeks squats (still leave 2-3 reps in the tank) rest 3:00 b/w sets Conditioning Every 3:00 x 6 sets *Reps are meant to be done UB* 10 Russian KBS 10 Alt. Goblet Lunges 10 Goblet Squats *Choose whatever weight allows you to do the entire effort without...
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Strength & Conditioning workout for 12/16/19

December 15, 20190
Strength: Bench Press Every 2:30 x 5 sets 8 Bench Press with a 3 count lower on each rep Conditioning: EMOTM x 15 Mins 1) :45 AMRAP DB Floor Press  2) :45 AMRAP Strict Toes 2 Bar 3):30 Sandbag Hold *Goal is 12-15 Floor Press on each round.. make em tough!! *Sub Hanging Knee Raises...
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Strength & Conditioning workout for 12/14/19

December 13, 20190
Partner Workout! 18 Mins to complete: 3 Rounds: 18 Pullups 12 Deadlifts (225/155) 3 Rounds: 15 Chest 2 Bar 9 Deadlifts (275/185) 2 Rounds: 12 Bar Muscle Ups 6 Deadlifts (315/225) *Note the last section is only 2 rounds *No Rest between sections Comp: 275/185, 315/225, 365/245, Gymnastics As Written Fitness: As Written GPP: 165/115,...
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Strength & Conditioning workout for 12/13/19

December 12, 20190
All Strength Day Strength: Paused Front Squats 2×10 (leave 3 reps in the tank) *Pause for 1 full sec in the bottom of each rep *I want these to be light enough that you can stand up quickly on each rep Rest 3:00 b/w sets More Strength: Squat Clean Thruster + 2 Jerks 15 Mins...
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Strength & Conditioning workout for 12/12/19

December 11, 20190
Overhead Squat Mobility Strength: Hang Snatch 15 Minutes to build to a technically sound Hang Snatch *Full squat for everyone that can *If you finish early.. take 70% of whatever you hit and do 3-4 sets of 2 reps for extra practice Conditioning: 3 Rounds for Time…. 13 Min Cap 20 Power Snatches 10 Ring...
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