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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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Strength & Conditioning workout for 11/15/19

November 14, 20190
Skill: HSPU Strength: Power Snatch 10 Mins to Build to a Heavy Single for the day -Then- EMOTM x 5 Mins 3 TNG Reps @ 70% of single Conditioning: 10 Min AMRAP 35 Double Unders 7 HSPU E2MOTM: 3 Sandbag OTS (including Minute 0) Comp: Strict HSPU, 150/100 Fitness: Kipping HSPU, 100/75 GPP: Pushups or...
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Strength & Conditioning workout for 111419

November 13, 20190
Strength: Back Rack Lunge + Hip Thrust Every 2:00 x 3 sets 10 Alt. Back Rack Reverse Lunge (increase if you want) Rest/Transition x 4 Minutes Every 2:00 x 3 sets 8 Barbell Hip Thrusts (bench or floor, up to you today) *Increase each set if you want Conditioning: Against 8 Mins for Time…. 21-15-9...
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Strength & Conditioning workout for 111319

November 12, 20190
Skill: Kipping Pullup Strength: Strict Press + Chinups Every 3 min x 5 sets 5 Strict Press (dead stop on shoulders each rep) 3-5 Strict Pullups *Increase Weight on the Strict Press each set *scale for strict pullups today is 8 Heavy KB Bent Over Rows Conditioning: Every 3:00 x 4 Rounds :30 Straight Arm...
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Strength & Conditioning Workout for 111119

November 11, 20190
Skill: Toes 2 Bar No Strength Today Warm Up for the Conditioning Conditioning: “The Captain” 3:00 on/3:00 off for 4 Rounds AMRAP 3 Burpees 6 Hang Power Cleans* 9 Toes 2 Bar/Situps *HPC get heavier each AMRAP (add 20/10lbs each round) *Pick up where you left off Comp: Start at 135/95, Toes 2 Bar Fitness:...
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Womxn’s Strength workouts for 111119

November 11, 20190
Monday 11/11/19 Strong: Bench Press 5 x 8 (light) (30×1) 30 sec. rest Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest DB Hang Power clean 5 x 8 (light-moderate) 30 sec. rest Cable Cross-over 3 x 15 (light-moderate) (30×1) Zottman Curls 5 x 8 (light) (30×1) 30 sec. rest Tabata...
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