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Siteplicity

Strength & Conditioning Workout for 12/2/19

December 1, 20190
Strength: Deadlift EMOTM x 10 Mins 3 Deadlifts @ AHAP *Touch and go or reset each rep- up to you today Conditioning:  2:00 on/2:00 off x 5 rounds: (20 mins) 10 DB Deadlifts (2 DB’s) 10 DB Hang Power Cleans   (2 DB’s) Row x Max Cals *Score is calories completed across all 5 rounds...
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Strength & Conditioning workout for 11/30/19

November 29, 20190
Partner Workout! Against 12 Mins…Split work as desired 3 Rounds For Time… Row 40/30 Cals 40 Alt. DB Snatches 40 Box Jumps Comp: 70/50, 24/20 Fitness: 50/35, 24/20 GPP: 35/25, 20/16 Health: 25/15, Step Ups Rest 3:00 Against 12 Mins.. For Time: Split Work as desired 50 DB Thrusters Run 400 M 50 DB Thrusters...
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Strength & Conditioning workout for 11/29/19

November 28, 20190
Friday 11/29/19 Teams of 2: EMOTM x 12 Mins.. partners alternate stations each minute 12 Toes 2 BarAMRAP Snatches (Power or Squat) Comp: 165/110 Fitness: 135/95 GPP: 95/65 Health: 55/45 Rest 3:00 12 Min AMRAP: 1 Partner works at a time… 16 Clean and Jerks  64 Double Unders 16 Front Squats Comp: 185/125 Fitness: 165/110...
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Strength & Conditioning workout for 11/28/19

November 27, 20190
Thanksgiving Workout!! Teams of 3! 35 Min Running Clock: Each Team Member must complete all stations before moving on to KBS and Situps Run 400 m Row 500m 30 Box Jumps/Step Ups -Then- 40-30-20-10 KBS/Situps/alt. Lunges *Rotating through the stations, once each teammate has done 40 reps of each, they go to 30 -Then- Run...
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Strength & Conditioning workout for 11/27/19

November 26, 20190
Skill: Pullup Practice (10 Mins) 3 sets, resting as needed between movements 5 Scap Pullups 3-5 Strict Pullups 5-10 Kipping Pullups rest 90 secs b/w sets Strength: Bench Press/Strict Chin Up (20 mins) 5-5-5-5-5  Bench Press (increasing weight each set) 3-3-3-3-3  Weighted Strict Chin Up (increase or stay the same, up to you!) Rest as...
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Strength & Conditioning workout for 11/26/19

November 25, 20190
Strength: Wendler Squats Week 3 (15 Mins) 5 @ 75 % 3 @ 85 % 1+ 95% REST 2;00 B/W SETS *All sets based off of Training Max Strength Accessory (9 mins) Every 3:00 x 3 sets 10-12 DB RDL’s @ 30X1 6 Ea/ Front Foot Elevated Split Squat @ 30X1 Tempo Conditioning: Descending Ladder...
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Womxn’s Strength workouts for the week of 11/25-11/29

November 24, 20190
Monday: Strong: Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. restPull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Weighted step-ups 5 x 8 /leg 30 sec. restSingle arm row 5 x 8/arm (30×1) 30 sec restReverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp: Strict...
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Strong workouts for the week of 11/25-11/29

November 24, 20190
Monday:Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. rest Tuesday:Front...
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Powerlifting workouts for the week of 11/25-11/29

November 24, 20190
Monday:Back Squat 5 x 8 @60%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 25Seated RowBanded face pullGHR SSPT 4 Tuesday:Strict Press 5 x 8 @60%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Close Grip Bench Press 4 x 6 @60%Superset:...
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Strength & Conditioning workout for 11/25/19

November 24, 2019, 0
Strength: Power Snatch  Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...
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