Workout of the Day: 03-01-16

Partner Workout*
80 Ring Rows
80 Front Squats 95/65#
80 Box Jumps 24/20"
80 Hang Power Snatch 95/65#
*Partner 1 Runs 200 Meters while Partner 2 Begins Work. Switch Upon Partners Return From The Run.

Please Post Results to TRIIB.


Teens for the Week of 02-29-16

Monday
Skill: Back Squat 5 x 2
Conditioning:
3 Rounds
15 Dumbbell Push Press
15 Box Jumps
Run 400 Meters

Wednesday
Skill: Bench Press 5 x 2
Conditioning:
4 x 500 Meter Row
Rest As Needed Between Rounds

Friday
4 Rounds
21 Wall Balls
15 Sit-Ups
9 Pull-Ups


Workout of the Day: 02-29-16

5 Rounds For Time
10 Push Jerks 155/105#
15 Deadlifts

Please Post Results to TRIIB.


Mobility for the Week 02-29-16

Tuesday @ Home:
Squat Therapy
4 x 10 Perfect Slow Air Squats. Get closer to the wall each set.

3 Rounds
Rotational planks: reach each arm to the ceiling 10 times. Hold 5 seconds at the top.

Thursday In Class:
Standing Pelvic Tilt
Standing Flexion Mobilization: Head to Low Spine
Supine Pelvic Tilt
Gymnastic Sit Up 20x
Banded Anterior Hip Stretch, 3 Minutes Each Side
2 Rounds: Couch Stretch, 1 Minute Each Side

Saturday @ Home:
3 Rounds
10 Banded Shoulder Presses (Vertical)
10 Banded Shoulder Presses (To The Corners, Thumbs Up)
10 Scapular Push-Ups
10 Alternating Arm Lifts On All Fours (No Spinal Rotation)


Barbell for the Week of 02-29-16

Tuesday
Back Squats 5 x 12 60%
Burnout Set(s)
Hip Thrusts for Sets of 20

Thursday
Deadlift 10 x 10 70%
Yoke and Farmers Carries


Olympic Lifting for the Week of 03-07-16

Tuesday
Clean + Front Squat + Jerk
5 x 1 @ 80%
Clean Liftoff + Clean Liftoff to Hips
4 x 1 @ 110%

Homework
Clean and Jerk
6 x 1 80%


Workout of the Day: 02-28-16

 

Max Distance Farmers Carry In 15 Minutes
Every 90 Seconds 15 Wall Balls Or 15 Kettlebell Swings

Please Post Results to TRIIB.


Workout of the Day: 02-27-16

Row 1000 Meters
100 Air Squats
Run 1000 Meters

Please Post Results to TRIIB.


Workout of the Day: 02-26-16

Open Workout 16.1

As many rounds and reps as possible in 20 minutes
25' Overhead walking lunge 95/65#
8 Bar facing burpees
25' Overhead walking lunge 95/65#
8 Chest to bar pull ups

Post results to TRIIB.


Workout of the Day: 02-25-16

Skill:
10 Minutes Every Minute On The Minute
4 Muscle-Ups + 4 Dips

Conditioning:
As Many Rounds As Possible In 10 Minutes
10 GHD Sit-Ups
10 Box Jump Overs 30/24

Please Post Results to TRIIB.