Workout of the Day 03-26-16
8 Rounds
10 Box jumps 24/20"
15 Alternating Jumping Lunges
20 Double Unders
25 Yard Shuttle Sprint (5 x 5)
90 Second Rest
Please Post Results to TRIIB.
Workout of the Day 03-25-16
Open Workout 16.5
21-18-15-12-9-6-3
Thrusters 95/65#
Bar facing burpees
Please Post Results to TRIIB.
Workout of the Day 03-24-16
Strength:
Weighted Pull-Up 10-8-6-4-2
Conditioning:
2000 Meter Row
Please Post Results to TRIIB.
Workout of the Day 03-23-16
Skill:
Touch and Go Squat Clean 2 Rep Max
Conditioning:
4 Rounds For Time
6 Push Press 135/95#
8 Hang Power Cleans
Please Post Results to TRIIB.
Workout of the Day 03-22-16
400 Meter Time Trial
Then,
4 x 800 Meter Run
Rest To Work Ratio 1:1
Please Post Results to TRIIB.
Mobility Week of 03-21-16
Tuesday Homework
10 Superman to Hollow Holds
10 Lower Leg Raises
10 Russian Twists with Med Ball
2 Minutes Double Knee To Chest with Small Rock Side to Side
Thursday In Class
Peanut and MedBall: T-Spine 2 minutes each segment
Twisted Lizard 2 minutes each side
Weekend Homework
Couch Stretch 3 x 30 each side
Lax Ball Psoas Smash, lie on stomach, 2 minutes each side
Max Hollow Hold, Goal 3 Minutes
Teens Week of 03-21-16
Monday
Skill: Squat 3-3-3-3-3
Conditioning:
1-2-3-4-5-6-7-8-9-10
Cleans
Push-Ups
Wednesday
5 Rounds
10 Burpees
15 Lunges
20 Single Unders
25 Yard Sprint (5 x 5 Shuttle Run)
Friday
Skill: Thruster 3-3-3-3-3
Conditioning: Open WOD 16.5
Workout of the Day 03-21-16
As Many Rounds As Possible In 30 Minutes
Partner: I Go, You Go
15 Goblet Squats 2/1.5 Pood
Suitcase Carry
15 Russian Kettlebell Swings
Suitcase Carry
Please Post Results to TRIIB.
Olympic Weightlifting Week of 03-21-16
Tuesday
Clean and Jerk 6 x 1 @ 90%
Clean Pull 5 x 3 @ 80%
Homework
Power Clean and Jerk 5 x 1 @ 90%
Front Squat 3 x 2 @ 90%
Barbell Week of 03-21-16
Tuesday
Back Squat 10-8-6-4-2-2-4-6-8-10
Deadlift Singles Up to 90%
Thursday
Five Rep Max Banded Deadlift
5 Sets to Failure at 80% of 1RM