Mobility Week of 04-18-16
Tuesday
2 Rounds
10 GHD Sit-Ups
10 GHD Back Extension
10 GHD Hip Extension
Followed by 3 Minutes Lax Ball Lat Smash Each Side
Thursday
Kneeling Clasp Hands Behind Back
Saddle with Chest Opener
Half Kneel Hamstring Stretch
Quad Knee Ext, UE, Alternate
Supine Feet Together Knees Out Adductor Stretch
Weekend Homework
Accumulate 3 Minutes Handstand Hold
Max Distance Handstand Walk
Workout of the Day 04-18-16
"Nate"
As Many Rounds as Possible in 20 Minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 2/1.5 Pood
Please Post Results to TRIIB.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Teens Week of 04-11-16
Monday
Skill: Back Squat 5-5-5-5
Conditioning: 9-15-21
Calorie Row
Snatch
Wednesday
Skill: Strict Press 3-3-3-3-3
Conditioning: 4 Rounds
10 Hang Power Cleans
10 Front Squats
400 Meter Run
Friday
Tabata Row
Rest 2 Minutes
Tabata Kettlebell Swings
Rest 2 Minutes
Tabata Burpees
Workout of the Day 04-17-16
Strength
Front Squat 3 x 3
Conditioning
3 Rounds
5 Thruster 95/65#
10 Front Squat
15 Hang Power Clean
Please Post Results to TRIIB.
Workout of the Day 04-16-16
1600 Meter Run
150 Double Unders
50 Burpees
800 Meter Run
100 Double Unders
35 Burpees
400 Meter Run
50 Double Unders
25 Burpees
Please Post Results to TRIIB.
Workout of the Day 04-15-16
For Time
123 Ground to Overhead with 45/35# Plate
Top of Every Minute, 1 Rope Climb
Please Post Results to TRIIB.
Workout of the Day 04-14-16
3 Times Through, 1 Minute at Each Station
1. Bench Press 135/95#
2. Box Jumps 24/20"
3. Parallette Shoot Throughs
4. Plank Hold
5. Rest
Please Post Results to TRIIB.
Workout of the Day 04-13-16
Partner: I Go, You Go
3 Rounds
250 Meter Row
500 Meter Row
750 Meter Row
Please Post Results to TRIIB.
Workout of the Day 04-12-16
Partner: I Go, You Go
10 Rounds For Form
6 Back Squat
8 Ring Dip
10 Ring Row
Please Post Results to TRIIB.
Workout of the Day 04-11-16
Skill
Squat Snatch 2-2-2-2-2
Conditioning
9-15-21
Calorie Row
Power Snatch 115/75#
Please Post Results to TRIIB.