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Siteplicity

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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Strong Workouts for the week of 111119

November 11, 20190
Monday 11/11/19 Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell Chest fly 5 x 8 (Light)  (30×1) 30 sec. rest Weighted step-ups  5 x 8 /leg  30 sec. rest French Press (light) 5 x 8 (30×1) 30 sec. rest Side delt raise 5 x 8 (30×1) 30...
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Powerlifting workouts for the week of 111119

November 11, 20190
Powerlifting Workouts for the Week of 111119 Monday 11/11/19 Back Squat 5 x 10 @55% Push press 5 x 8 @55% 31×1 Incline DB BP (low) 3 x 10 @55%  31×1 Super set: 3 x 10 Barbell Good mornings Lunges (10/leg) Super set: 2 x 20 Seated Row Banded face pull GHR SSPT 2 Tuesday 11/12/19...
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Strength & Conditioning Workout for 111119

November 10, 20190
Skill: Rowing Technique Strength: Back Squat (9 mins) Wendler Week 1 5 reps @ 65% 5 reps @ 75% 5+ @ 85% Sets are every 3 mins *All reps are based off of your Training Max (90%) Conditioning: EMOTM x 15 mins 1)8 Russian Swings + 8 Goblet Squats 2)Row for Calories 3)Rest Comp: 70/52,...
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Strength & Conditioning Workout for 11/9/19

November 8, 20190
Saturday 11/9/19 Partner Workout! Teams of 2: 12 Min AMRAP 100 Double Unders 30 Power Snatches  20 HSPU Comp: 115/80, HSPU Fitness: 95/65, HSPU GPP: 75/55, Pushups, singles Health: DB Snatches, Pushups, singles -Rest 3:00- 3 Rounds For Time… (15 Min Cap) 50 Barbell Push Press 50 DB Hang Power Cleans 50 Situps Comp: 115/80,...
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Strength & Conditioning workout for 11/8/19

November 7, 20190
Strength & Conditioning Open workout 20.5 For time: 40 ring muscle ups 80 cal row 120 wallballs RX: ring muscle ups, 20/14 (10ft/9ft) scaled: chin over bar pull-ups, 14/10 (10/9ft)
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