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Siteplicity

Strength & Conditioning Workout for 102619

October 25, 20190
Saturday 102619 Partner Workout! Against 14 Mins…4 Rounds for Time: 30 DB Hang Power Cleans (2 DB) 30 Wallballs 10 Burpee Pullups Rest 3:00 Against 10 Mins…. Run 1 Mile in 400m Intervals *Partners Trade 400m Sprints With Remaining Time: 50 KBS Into: AMRAP Curtis P’s (Power clean + L Lunge + R Lunge +...
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Strength & Conditioning Workout for 102519

October 24, 20190
Open 20.3 For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min. RX: 225/155, HSPU, HS Walk Scaled: 135/95, 185/135, Hand Release Pushups, Bear Crawl
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Strength & Conditioning Workout for 102419

October 23, 20190
Skill: Toes 2 Bar Tempo Front Squats Every 2:30 x 4 Sets 3 reps @ 42X1 Tempo + 5 Regular Reps *Start @ 60% and build as you are able each set.. KEEP THE TEMPO STRICT Conditioning: EMOTM x 18 Mins 1) Row 12/9 Cals 2) 5-10 Toes 2 Bar + :30 Sandbag Hold (bear...
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Strength & Conditioning Workout for 102319

October 22, 20190
Skill: HSPU Strength: HSPU + Side Plank Hip Raises Every 2:00 x 6 sets 4-10 Kipping HSPU 10-12 each side Side Plank Hip Raises Scales for HSPU: *Deficit/Paralette *HS Holds *HS Negatives x 2-3 reps  *Double KB OH Hold x :20-:30 Conditioning:  3:00 on/1:00 Off x 4 Sets (15 Mins)  AMRAP: 25 Double Unders 6...
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Strength & Conditioning Workout for 102219

October 21, 20190
Skill: Kipping Pullup Drills Strength: Power Snatch Sets are every 90 secs (14 mins) 2 Waves:  1×3 reps @ 65% (0:00)(8:00) 1×2 reps @ 70%(1:30)(9:30) 1×2 Reps @ 75% (3:00)(11:00) 1×1 Rep @ 80%(4:30)(12:30) Rest 2:00 after the last single before starting the second wave Conditioning: Against 7 Mins… For Time! 21-15-9  Power Snatch Pullups...
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102119 Intermediate Powerlifting Training

October 20, 20190
week of 10/21-10/26 Day 1 Back Squat 3RM Heavy Walk Outs 3×10  sec  @ 115% Pause DL 5×5 @ 60% GHR SSPT  10 Retest Partner Medball Situps: 3×15 Day 2: Press 3RM Incline DB BP (high) 5×6 @ 60% total DIps SSPT 10 Retest SS: 3×15 Dual DB Row and Weighted Pushups V Ups/Hovers/Bicycles :...
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102119 Novice Powerlifting Training

October 20, 20190
Week of 10/21-10/26 Day 1: Bench  Press 5×3 @ 1-5kg Heavier Heavy Lockout Holds 3×15 sec @ 110% RDL 5×5 @ 50% Pullups SSPT 10 Retest Turkish Get Ups 3×5/side 3×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg Heavier Iso Press 5×10 sec @ 55% GHR SSPT 10 Retest SS: 3×10 Arnold Press and...
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Strength & Conditioning Workout for 102119

October 20, 20190
Conditioning First! Row Sprints: Every 2:00 x 8 Sets (16-18mins) Row 200/150m *These are full on sprints and I want you guys hitting them HARD! *You can do these trading rounds with a partner. Just make sure you get at least 1:00 of rest b/w sets Strength: Lunge/KB DL 4-5 sets (20 Mins to complete)...
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Strength & Conditioning Workout for 101919

October 18, 20190
Teams of 3! Within 12 Mins Each Team Member does a heavy set of  10-8-6-4 Bench Press *While Someone is lifting 1 Partner must bear hug a sandbag Rest 3:00 Chipper: 15 Mins to Complete 100 DB DL 30 Updowns 80 Barbell Power Cleans 30 Updowns 60 Box Step Ups 30 Updowns 80 DB Snatches...
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Strength & Conditioning Workout for 101819

October 17, 20190
Open Workout 20.2 20 Minute AMRAP 4 DB Thrusters 6 Toes 2 Bar 24 Double Unders RX: 50/35, Toes 2 Bar, Unders Scaled: 35/20lb, Hanging knee-raises, Single Unders Non Open: 12 Round Cap, V ups (hands)
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