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Siteplicity

Strength & Conditioning workout for 11/23/19

November 22, 20190
Teams of 2 Against 8 Mins…For Time: 100 Shoulder to Overhead  -Every Time you switch the incoming partner must do 25 Double Unders before you can start pressing again- From the Rig: Comp: 135/95 Fitness: 115/80 GPP: 75/55, 25 single unders Health: 20/15 DB’s, 25 Plate Jumps 4 min to Rest/Move Equipment  12 Min AMRAP...
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Strength & Conditioning workout for 11/22/19

November 21, 20190
Strength: Wendler Backsquats Week 2 3 reps @ 70% 3 reps @ 80% 3+ @ 90% *All percentages taken from Training Max Rest 2:00 between sets Conditioning: Nasty Girls (13 Min cap) 3 Rounds: 50 Airsquats 7 Muscle Ups 10 Hang Power Cleans Comp: 135/95, RIng Muscle Ups Fitness: 135/95, 12 Chest 2 Bar or...
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Strength & Conditioning workout for 11/21/19

November 20, 20190
Skill:Strict HSPU Strength: Strict HSPU + Hammer Curls Every 2:00 x 5 sets: 3-10 Strict HSPU 10 DB Hammer Curls (both arms same time: *If you cannot do at least 3 strict HSPU to 1 abmat consistently do 10 Seated DB Press today Conditioning: With a Partner…Against 15 Mins Alternating Rounds for 10 total rounds...
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Strength & Conditioning workout for 11/20/19

November 19, 20190
Skill: Turkish Get Up Strength: Upper Pull + V-Ups 15 Mins to Complete 4 sets: 6-10 Inverted Rows with a 2021 Tempo 10-20 alt. Single Leg V Ups 10 DB Upright Rows (both arms same time) Rest 90 secs b/w sets More Strength: Every 4:00 x 3 Sets: 1:00 Banded Plank 30 Alt. Medball Russian...
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Strength & Conditioning workout for 11/19/19

November 18, 20190
Strength: Deadlift Every 90 secs x 6 sets (9 mins total) 5 @ same weight for all sets (should be tough, hunt in the 70-75% range) *Reps should be done TNG and Unbroken for all 6 sets Conditioning:  Every 3:00 x 4 sets 10 Alt. Front Rack Lunges 8 Front Squats 6 Updowns Comp: 185/125...
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Womxns Strength workouts for the week of 11/18/19

November 17, 20190
Monday Strong: Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. restWeighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. restZ-Press 5 x 8 (30×1) 30 sec. restSingle leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. restLat pulldown...
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Powerlifting workouts for the week of 11/18/19

November 17, 20190
MondayBack Squat 5 x 10 @55%Push press 5 x 8 @55% 31×1Incline DB BP (low) 3 x 10 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 20Seated RowBanded face pullGHR SSPT 2 TuesdayStrict Press 5 x 10 @ 55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x...
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Strong workouts for the week of 11/18/19

November 17, 20190
MondaySumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restIncline DB Bench Press 5 x 8 (light) (30×1) 30 sec. restStanding Arnold Press 5 x 8 (Light) (30×1) 30 sec. restGlute Bridges 5 x 8 /leg 30 sec. restSkull Crushers (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30...
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Strength & Conditioning workout for 111819

November 17, 20190
Skill:Ring Dips Conditioning : Every 3:00 x 27 mins (3 rounds of each station) -Row/Bike x 500/400m or 30/25 cal Bike -Run 400 Meters -15 Double Russian KBS + :30 Front Rack Hold “No “Levels” today… choose distances and loads that allow you to finish around 2:00 without feeling like you are sprinting..this one is...
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Strength & Conditioning workout for 11/16/19

November 15, 20190
Teams of 2 (34 min total) Trading 90 sec for 18min 4 burpee 8 DB Hang split Snatch IRT: Max cal row Comp: 50/35 Fit: 50/35 GPP: 35/25 Helf: 25/15 (One partner works/one rest)     ⁃    4 min rest- Inside 12 min Synchro “Pistol Annie” 50-40-30-20-10 Abmat sit-up Pistol squats (air squat)
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