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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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Strength & Conditioning workout for 110719

November 6, 20190
Mobility 8 Minutes of Coaches Favorite Mobility Tricks Strength: Backsquats (10 mins) Speed Work! 8×3 @ 50-60% -Controlled down, UP as fast as possible each rep Sets are every 75 secs 0, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45 Conditioning: 10 Rounds, Trading Rounds with a Partner (5 rounds each) (15 Mins) 10 Alt. Box...
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Strength & Conditioning Workout for 110619

November 5, 20190
All Strength Day! Chinups/Russian Twists/Hollow Holds Every 2:30 x 5 Sets: 3-6 strict Chinups with a 3 sec negative (scale to just negatives) 20-30 russian twists with a DB or medball :10-:20 Hollow Hold Bent Over Row (10 Minutes to Complete) Do this with a partner! You go I Go Style 8 sets of 8...
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Strength & Conditioning workout for 110519

November 4, 20190
Strength: Deadlift 15 Minutes to build to a heavy TNG set of 3 Deadlifts Conditioning: For Time (10 Min Cap) 15-12-9 Front Squat Hang Power Clean Deadlift Comp: 165/115 Fitness: 135/95 GPP: 95/65 Health: DB Everything
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Strength & Conditioning workout for 110419

November 3, 20190
Skill: Toes 2 Bar Strength: Close Grip Bench Press Every 2:00 x 5 sets 5 Close Grip Bench Press + 5-10 Diamond Pushups Conditioning: 4 mins at each Station: EMOTM x 4 Row 200/150m Rest 1:00 EMOTM x 4 10-12 DB Floor Press Rest 1:00 EMOTM x 4 Toes 2 Bar Comp: 250/200m, 70/50, 15...
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Womxn’s Strength workouts for the week of 110419

November 3, 20190
11/4 Deadlift Build to a 1RM Press: Build to a 1RM
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