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Siteplicity

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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WOD for 091019

September 9, 20190
Skill: Split Jerk Footwork Strength: Jerks Within 12 Minutes Build to a tough set of 3 (push jerk or split jerk) -Then- Every 90 secs x 3 sets (4:30) 3 reps @ 80-90% of best set of 3 Conditioning: 2 x 4 Min AMRAPs, 2 Min Rest B/W 12 SA KB Push Press (6/side) 15...
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WOD for 090919

September 9, 20190
Strength: Lower Body Accessory (10 mins) 3 Rounds: Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides) :15 Arch Hold on Floor DB or KB RDL x 8 with a 3 count lower Rest 60 secs b/w sets Conditioning: Every 4:00 x 4 Rounds Row 400/300 Meters 5 Backsquats (from the...
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WOD for 090719

September 6, 20190
Teams of 2: 10 Min Cap.. Split Work However 42-30-18 Box Jump Overs HSPU (or DB KB Push Press) 10-10-10 Deadlifts (275/185) Comp: 24/20, 355/240, Deficit (4”/2”) Fitness: 24/20, 275/185, Kipping or Strict GPP: 20/16 (steps allowed) 205/140, DB Push Press  (40/30)Health: Plate Jump Overs, KB DL x 20/round, DB Push Press (25/15) -Rest 3:00- For...
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WOD for 090619

September 5, 20190
Skill: Bench Press Tips Strength: Bench Press Within 15 Minutes Build to a Heavy Double for the day -Then- Every 3 min x 3 sets  1 Set Max Reps Bench Press @ 75% of Heavy Double Conditioning: Against 15 Minutes….10 Rounds For Time…. Run 100 Meters 3 Bar Muscle Ups Comp: 5 Bar Muscle Ups...
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WOD for 090519

September 4, 2019, 0
Skill: Snatch Positions Strength: Snatch (11 mins) EMOTM x 3 Minutes 3 Hang Muscle Snatches 1:00 rest + add weight EMOTM x 3 Minutes­ 3 Hang Power Snatches 1:00 rest + add Weight EMOTM x 3 Minutes 3 Snatches (Roughly 70-75%, Power or Squat) Conditioning: Within 20 Minutes…. Complete 4-5 Rounds in any order.. and...
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