Workout of the Day 04-01-16

60 Minutes As Many Rounds As Possible
5 Jumping Jacks
4 Star Jumps
3 Mountain Climbers
2 Second Down Dog Pose
1 Man Maker

 

Just Kidding! April Fools!

16 Minutes As Many Rounds As Possible
4 Front Squats 225/155
8 GHD Sit-Ups or Knees To Elbows
16 Box Jumps 24/20
200 Meter Run

Please Post Results to TRIIB.


Workout of the Day 03-31-16

20 Minutes Every Minute on the Minute:
Odd: 150 Meter Row Sprint
Even: Max Distance Farmers Carry

Please Post Results to TRIIB.


Workout of the Day 03-30-16

"Nancy"

5 Rounds
400 Meter Run
15 Overhead Squats 95/65#

Please Post Results to TRIIB.


Workout of the Day 03-29-16

Skill: Clean and Jerk work up to a heavy single

Conditioning:
4 Rounds
1 Minute of Max Rep Clean and Jerks 155/105#
1 Minute of Max Rep Push-Ups
1 Minute Rest

Please Post Results to TRIIB.


Mobility Week of 03-28-16

Tuesday Homework
Walk feet up wall. 3 x 20 opposite shoulder taps. (Modification: pike position)
Accumulate 2 minute plank hold with feet on wall.

Thursday Class
Lax Ball to External Rotators
Kettlebell Anterior Shoulder Smash
Shin and Calf Smash
Mobility: Standing straddle, supine split, happy baby, sumo squat hold, supine lizard reach.

Weekend Homework
1 Minute dumbbell standing overhead with shoulders in external rotation and ribs pulled down.
1 Minute seated against wall postural holds.
1 min: Mod DB lie on back & bring arm to 90 degrees angle while holding weight. Let the weight and gravity allow for a stretch of your posterior capsule of your shoulder.


Barbell Week of 03-28-16

Tuesday
Back Squat Waves, 1-2-3-4-5
Rest 30 Seconds Between Sets
First Wave Up Start at 70%
5 Waves, Work Up in Weight if Possible

Thursday
Deadlift 5 x 10, 3 x 5, 2 x 2
In Remaining Time,
Split Squat Sets of 10
Heavy Farmers Carries


Olympic Weightlifting Week of 03-28-16

Tuesday
High Hang Clean and Jerk 4 x 1 @ 90%
Clean and Jerk 5 x 2 @ 75%

Homework
Snatch 4 x 1 @ 75%
Clean and Jerk 4 x 1 @ 75%


Teens Week of 03-28-16

Monday
Skill: Squat 5 x 3
Conditioning:
As Many Rounds as Possible in 12 Minutes
5 Handstand Push-Ups
7 Toes to Bar
9 Sumo Deadlift Hi-Pull (Medium weight)

Wednesday
Skill
: Push Press 5 x 3
Conditioning:
21-18-15-12-9-6-3
Kettlebell Swings
Box Jumps

Friday
Conditioning:
15 Minutes as Many Rounds as Possible
250 Meter Row
30 Double Unders
10 Wallballs


Workout of the Day 03-28-16

Back Squat 8 x 8

Please Post Results to TRIIB.


Workout of the Day 03-27-16

"Zimmerman"
25 Minutes As Many Rounds As Possible
11 Chest-to-Bar Pull-Ups
2 Deadlifts 315/225#
10 Handstand Push-Ups

Please Post Results to TRIIB.