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Siteplicity

Hustle Workouts – TEST

August 23, 20190
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Strength & Conditioning Workouts – TEST

August 23, 20190
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WOD for 082319

August 22, 20190
Front Rack Mobility Strength: Front Squat  Every 2 Mins x 4 sets 2 Front Squats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Front  Squats @ 60% Conditioning: 3×3 Min AMRAP, 1 Min Rest B/W 15 KBS 10 Pushups 15 Wallballs Comp: 70/52 (American), Clapping Pushups, 30/20 Fitness: 52/35...
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WOD for 082219

August 21, 20190
Skill: Row Technique Strength/Conditioning: Power Snatch Intervals Every 4 Mins x 4 Rounds 5 Heavy-ish Power Snatches (Singles)(Increasing wt each set) -Row 250/200 M HARD- *Row needs to be done in under 60 secs* Cooldown breathing 2-3 sets: Light DB OH Carry x Down and Back SA KB Front Rack Hold x :15 each armWalking...
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WOD for 082119

August 20, 20190
Posterior Mobility and Self Care Spend 10 minutes showing the low back, glutes and hamstrings some love! Strength: Floor Press/Side Plank/ Banded Lat Pulldown Every 3 mins x 4 sets 8-10 DB Floor Press with a 3131 Tempo (3 down, 3 up) 6-8 each Side plank rotations 10-15 Banded PVC Lat “Pulldowns” Uptown Pump (12ish...
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WOD for 081919

August 19, 20190
Skill: Deadlift Positioning Deadlifts (60-70%… focus on speed and positions) Every 90 secs x 6 sets 3 Halting Deadlifts @ 60-70% *Pause for 2 secs @ just off the floor and above the knee Conditioning: 9 Min AMRAP 36 Double Unders 12 Deadlifts 24 Situps Comp: (315/225), 16 Toes 2 Bar Fitness: (225/155), 24 Situps...
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WOD for 081919

August 18, 20190
Skill: Thruster Mobility and Practice Strength: Thruster 12 Mins to build to a Heavy Triple Thruster (from the rig) Partner Frantasy Camp Against 15 Mins… For TIme: 21-15-9 Thrusters Pullups Rest 2:00 15-12-9 Thrusters Chest 2 Bar *Barbell Gets heavier after the rest break *Split work as desired Comp: (115/80)(135/95) (C2B, Bar Muscle Ups) Fitness...
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WOD for 081619

August 15, 20190
Skill: Barbell Cycling Tips Strength: Barbell Cardio (Power Clean and Jerk) 10 Min to Establish a 5RM Unbroken Power Clean and Push Jerk *Start around 50% and build Condtitioning: 20 MIn Flow “AMRAP @ Conversational Pace” In any order: 100 M Farmers Carry (2 KB’s) 500/400 M Row 5 Sandbag Over the Shoulder 1:00 Plank...
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WOD for 081519

August 14, 20190
Skill: HSPU & HS Walking Strength:  Gymnastics Push/Pull Every 3 mins x 4 Sets :20-:30 Ring Support (or Ring Plank/Plank) 8-10 Inverted Bar Rows :15-:20 Hand Stand Hold (Wall Facing) or HS walk x Length of Rig Conditioning: 10-9-8-7-6-5-4-3-2-1 (13 Min Cap) Strict HSPU Goblet Squat Comp: Strict HSPU, Double KB Front Rack Squats  (70/52 each) Fitness:...
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WOD for 081419

August 13, 20190
Skill: Chest 2 Bar Pullups Strength: Push Press + Push Jerk + Split Jerk Every 2:00 x 5 sets 1 Push Press + 1 Push Jerk + 1 Split Jerk *Work between 70-80% of 1RM Push Press or Push Jerk (whichever is higher) *If the split jerk is a huge limiter you can do 2...
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