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Siteplicity

WOD for 090219

September 1, 20190
“This One is for the Girls” Teams of 3 On a 35 Minute Running Clock: 0:00-8:00 “Isabel with the Good Shoulders” 45 Snatches Comp: 135/95 Squat Snatches-Alt. Partners every rep Fitness: 135/95 Snatch Anyhow, alternate partners every rep GPP: 95/65 Power Snatches, Split However (if you finish under 4:00 go to 60 reps) Health: 80...
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WOD For 083119

August 30, 20190
With a Partner! Against 10 Mins… 6 rounds (partners trade full rounds) 4 Thrusters 4 Power Snatches  20 Double Unders Comp: 155/105, 35 Double Unders Fitness: 115/80, 20 Double Unders GPP: 95/65, DU or 35 Singles Health: DB Thrusters + 8 Alt. DB Snatches, 35 singles unders  -Rest 3:00- Against 12 mins… For Time!  (Split...
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WOD for 083019

August 29, 20190
Back Rack Lunge Review Strength: Back Rack Lunge + Swings Every 3 Mins 5 Rounds: 5 Back Rack Reverse Lunges each leg (all reps on 1 leg before switching)(increase or stay the same.. up to you) 10 Heavy UB Russian KBS (Go double Russian if you want a real good challenge) For Time… (13 Min...
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WOD for 082919

August 28, 20190
Skill: Ring Dips Strength: Dips + Side Plank (17 Mins) 4 Sets: :30 AMRAP Strict Dips (Ring/Bar/Box/P-Lette) Rest :30 :20/each side Side Plank… add weight if able Rest 2:00 Conditioning: HSPU + Row Intervals (17 Mins) EMOTM x 5 Mins: 5-10 HSPU (Kip or Strict) Rest 1:00 EMOTM x 5 Mins: Row 12/9 Cals Rest 1:00  EMOTM...
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WOD for 082819

August 27, 20190
Strength: Power Clean Complex Every 90 secs x 6 sets: High Hang P. Clean + Hang (above knee) P. Clean + Drop + Low Hang P. Clean -Increase the first 3 sets then hold wt. for the final 3 sets *Deadlift the bar all the way up and then lower it to below the knee...
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WOD for 082719

August 26, 20190
Prep for Heavy Backsquats *We’re going to record the weight for the 8, 6 , and 4s today Strength :Back squats (16 Mins) Every 4 Mins 1×8 1×6 1×4 1×10 reps @ 10-20lbs lighter than your set of 8 *Aim to make each set heavy, but not near failure *Goal is to increase weight during...
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082619 Novice Powerlifting Training

August 26, 20190
Week of 8/26-8/30 Day 1: Bench Press: 5×3 @ 1-5kg heavier Alt. Stance Deadlift: 5×5 @ 60% Incline DB Bench Press: 5×6 @ same wt Pull-ups SSPT 2 Calf Raises: 2×20 Banded Tricep Extensions: 2×25 Day 2: Deadlift: 5×3 @ 1-5kg heavier Push Press: 5×5 @80-85% of press max Belt Squat 5×6 @ same wt...
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082619 Intermediate Powerlifting Training

August 26, 20190
Week of 8/26-8/30 Day 1: Back Squat: 1×3 @ RPE 8 3×5 @ 70% RDL: 4×5 @ 45-50% of DL max GHR SSPT Week 2 Weighted GHD Situps: 3×10 Day 2: Press 1×3 @ RPE 8 Press 3×5 @ 70% Incline DB BP (med) 4×6 @ same wt Dips SSPT 2 SS: 3×12- Single arm...
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WOD for 082619

August 25, 2019, 0
Skill: Dip and Drive in the Push Press Strength: Strict Chinups + DB Rows (15 Mins) 4 sets: 5-8 Chinups (add weight or bands as needed) -into- 6 Heavy DB Rows on each arm Rest 2:00 b/w sets Conditioning: Every 3 min x 5 rounds 7 UB Push Press (heavy weight for all sets)(try out...
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Powerlifting Workouts – TEST

August 23, 20190
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