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Siteplicity

WOD for 091819

September 17, 20190
Hip Flow and Mobility Strength: Back Rack Lunge + Weighted Situps 3×8 reps/leg @ 30-40% Backsquat Max -15-20 Weighted Situps after each set- *Forward or reverse lunges.. up to you today! Conditioning: Every 4 Mins x 5 Rounds 15-20 Wallballs (or Medball Squats if your shoulders are real sore) 20 Alt. Medball Russian Twists 200...
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091619 Novice Powerlifting Training

September 17, 20190
Week of 9/16-9/20 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 4 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 5 Single Leg DL 2×8 Banded Tricep Push Downs 2×25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 4 @55% Overhead Squats...
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0901619 Intermediate Powerlifting Training

September 17, 20190
week of 9/16-9/120 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 70% Alt. Stance DL 3×5 @ 70% GHR SSPT 5 Teapots 3×10 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 70% Incline DB Bench Press (low height) 3 x 6...
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WOD for 091719

September 16, 20190
Strength: Bench Press + Chinups (12 Mins) 3-3-3-3 Building to a Tough Set of 3 *Complete 5-10 Strict Chinups after each set Conditioning: Rowing + Pushup Intervals (20 Mins) In Teams of 2.. trading full rounds back and forth Work until both Partners complete 5 rounds each (10 Rounds Total) Row 250/200 Meters “Big Set”...
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WOD for 091619

September 15, 20190
Skill: Overhead Squat Strength: OHS + Snatch Lift Off 10 Mins to build to a “Heavy” Set of 5 OHS (rig) -Or 10 Mins to complete 4-5 x 5 with very light weight Snatch Lift Off EMOTM x 5 Mins 4 Snatch Lift offs @ Metcon Weight *Lift the bar slowly and stop at just...
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WOD for 091319

September 12, 20190
“Mini Bear” Complex Review Strength: Front Squats Every 3 Mins x 5 sets 4 Front Squats with a 3 sec pause in the bottom of rep 1 -Go as heavy as you can for each set, but be able to have a tall chest and maximum depth on each rep- -NO BELT and preferably no...
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WOD for 091219

September 11, 20190
Review the Moves Strength: Functional Body Building (15 Min) 4 Sets: 8 each side Half Kneeling DB Press 8 each DB High Pull (same weight as Press) 8-12 Tempo Ring Rows (3131 Tempo) 10-15 Barbell Bicep Curls Rest 90 secs between sets Conditioning: EMOTM x 12 Mins 1)Max Rep SA DB Floor Press (R arm)...
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WOD for 091119

September 10, 2019, 0
Partner Up and Warm Up all movements “343”  Honoring the 343 firefighters who died on 9/11. With a Partner- 20 minute time cap…. For honor and respect of the fallen: 100 Deadlifts (145#/115#) 100 Power Cleans (95#/65#) 100 Ground to Overhead (65#/35#) (C&J or Snatch) 43 Burpees -Men use a 45# bar, Women use a...
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090919 Intermediate Powerlifting Training

September 9, 20190
week of 9/9-9/13 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 80% RDL 5 x 5 @45-50% of DL max GHR SSPT 4 Weighted GHD Sit-ups 3 x 15 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 80% Incline DB Bench...
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090919 NOVICE POWERLIFTING TRAINING

September 9, 20190
Week of 9/9-9/13 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 7 @ 60% Incline DB Bench Press 7 x 6 @ same wt Pull-ups SSPT 4 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...
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