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Siteplicity

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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Powerlifting workouts for the week of 110419

November 3, 20190
Day 1: Back Squat 5 x 12 @50% Push press 5 x 8 @50% 31×1 Incline DB BP (low) 3 x 10 @50%  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 1 Day 2: Strict Press 5 x 12 @...
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Strong workouts for the week of 110419

November 3, 20190
Day 1: Romanian Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell BP 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbel Chest fly 5 x 8 (Light)  (30×1) 30 sec. rest Banded Hamstring Curls 5 x 8  (30×1) 30 sec. rest Standing Tricep Extension (machine) 5 x 8 (30×1) 30 sec. rest Side...
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Strength & Conditioning Workout for 110219

November 1, 20190
WOD FOR 102718 HALLOWEEN WORKOUT!!! CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday! Classes will be on at 8, 9, and 10! They will take place outside!! Bring a pumpkin!!!!!! *All other specialty classes will be cancelled.  *Feel free to take advantage of our sister gym access to attend regular classes at Bull...
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Strength & Conditioning Workout for 110119

October 31, 20190
Open Workout 20.4 For time:30 box jumps, 24/20 in.15 clean and jerks, 95/65 lb.30 box jumps, 24/20 in.15 clean and jerks, 135/85 lb.30 box jumps, 24/20 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks, 225/145lb.30 single-leg squats5 clean and jerks, 275/175 lb.30 single-leg squats5 clean and jerks, 315/205 lb. Time cap: 20...
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Strength & Conditioning Workout for 103119

October 30, 2019, 0
Skill: Double Unders Strength: 3 Position Snatch Every 90 secs x 6 sets 1 Snatch from each position (3 total Reps) 1st: (Pockets)  2nd: (above knee) Floor Same Weight for all sets ~use roughly 75% of 1RM Power Snatch *Squat or Power… athletes choice today Conditioning: Every 3 min x 5 sets 7 Squat Snatch...
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