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Siteplicity

Strength & Conditioning Workout for 101419

October 13, 20190
Shoulder/Wrist Mobility Strength: Push Press In 15 Mins.. Build to a Heavy Single for the day Conditioning: Every 3 Min x 5 sets 15 Box Jump Overs 10 S2OH @ 60% of Heavy single Push Press Comp: 30/24 Fitness: 24/20 GPP: 20/16 or jump on rubber plates Health: Rubber Plate Jump overs
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Strength & Conditioning Workout for 101219

October 11, 20190
Saturday 101219 Teams of 2! Each Athlete Does each Station 3 times…(18 Mins) Score is reps completed on the AMRAP (pick up where partner left off) 3:00 Each Station A Run 400 Meters B 16 Wallballs 8 Toes 2 Bar Comp: 30/24, UB T2B Fitness: 20/14, T2B GPP: 14/10, T2 Target Health: 10/6, 16 Situps...
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Strength & Conditioning workout for 101119

October 10, 20190
OPEN WORKOUT 20.1 15 Min Cap 10 Rounds for Time: 8 Ground to Overhead 10 Bar Facing Burpees RX:95/65,BFB Scaled: 65/45 (use training bars) step over the bar on the burpees
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Strength & Conditioning Workout for 101019

October 9, 20190
Skill: HSPU Review Standards from Previous Open  Skill: Strict HSPU EMOTM x 8 Minutes Evens) “Big Set” of Strict HSPU (1-2 short of failure) Odds) :40 of Double Under Practice or :40 Wall sit (if you were in class Tuesday) *Can Scale Strict HSPU to 1 abmat on top of a 15lb plate *No Stricties?...
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Strength & Conditioning Workout for 100919

October 8, 20190
Strength: Back Squat + Front Squat Every 2:30 x 4 Sets 3 Front Squats + 5 Backsquats @ 70-75% of Front Squat Max *This is not supposed to be heavy or overly challenging! Just getting some good squatting reps in for the week Barbell Conditioning: “Macho Man-ish” EMOTM x 9 Minutes 3 Power Cleans 3...
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Strength & Conditioning Workout for 100819

October 7, 20190
Skill: Bench Press Technique and Spotting Tips Conditioning First Today! 2 Rounds: Within 3 Minutes Run 400 Meters Within 3 Minutes Row 500 Meters Within 3 Minutes 100 Double Unders Rest 2:00 b/w rounds Comp: 150 Double Unders Fitness: 100 Double Unders GPP: 300 m Run, 400/300m Row, 50 Double Unders or 150 Singles Health:...
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Strength & Conditioning Workout for 100719

October 6, 20190
Skill: Power Snatch Strength: Power Snatch Complex Every 2 Mins x 4sets… Building in Weight 1 Hang Power Snatch + 2 Power Snatches + 1 OHS *All reps are Unbroken and Touch and Go *If no OHS then do 1 HPS + 3 PS Conditioning: 3:00 On/1:00 Off x 3 Sets 20 Alt. DB Snatches...
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WOD for 100519

October 4, 20190
Saturday 100519 With a Partner! Against 12 Mins.. 3 Rounds for Time… Split Work however 40 Thrusters 200 M Farmers Carry (Double DB or KB) Comp: 115/80, 70/52 Fitness: 95/65, 52/35 GPP: 75/55, 44/30 Health: DB Thrusters, Same DB’s for the carry –Rest 3:00- 8 Min AMRAP …..Trading Rounds Back and Forth… Run 100 M...
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WOD for 100419

October 3, 20190
Skill: Rowing Technique Strength: Deadlift (10 mins) Sets are every Every 2:30 1×8 @ 60% 1×6 @ 70% 2×6 @ 75% *Not Touch and Go.. control the bar to the floor Conditioning: Row 4×500/400 Meters Rest 1:1 or Trade Rounds with a Partner -Choose a distance that allows you to finish your set in under...
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WOD for 100319

October 2, 20190
Skill: HSPU Work Every 2 Min x 6 sets 12 Russian KBS *HS Skill Practice *Options for HS Work: 4-10 Kipping HSPU 3-10 Strict HSPU 40 Foot HS Walk :30 HS Hold :30 Barbell OH Hold Conditioning: 12 Min AMRAP 12 Box Jump Overs 4+ Pushups 8 Toes 2 Bar *Increase Pushup reps by 4...
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