Workout of the Day 06-01-16

2 Rounds
20AMRAP
10 StepUps
10 Plate Ground to Overhead 45/25#
5 Burpees
200 Meter Run
Rest 10 Minutes Between Rounds

Please Post Results to TRIIB.


Teens Week of 05-30-16

Monday
Happy Memorial Day!

Wednesday
16AMRAP
10 Step-Ups
10 Plate Ground to Overhead
5 Burpees
200 Meter Run

Friday
3 Rounds
1 Minute Max Double Unders
1 Minute Max Sumo Deadlift Hi-Pulls
1 Minute Max V-Ups
1 Minute Max Push Press
*1 Minute Rest Between Each Individual Effort*


Workout of the Day 05-31-16

Strength
Deadlift 5 x 3 at 80% of 1RM

Conditioning
21-15-9 Deadlifts 225/155
6-4-2 Rope Climbs

Please Post Results to TRIIB.


Barbell Week of 05-30-16

Tuesday
Back Squat Sets of 3. Start at 65%, Small Weight Increases Until Failure.
Front Squat Sets of 5. Start at 50%, Small Weight Increases Until Failure.
Good Morning 4 x 5.
3 Yoke Trips Length of Gym.

Thursday
Deadlift 10 x 3 @ Or Above 80%
Deficit Deadlift 4 x 8
Stiff Leg Deadlift 4 x 6

 


Olympic Weightlifting Week of 05-30-16

Tuesday
5 Heavy Snatch Singles
5 Heavy Clean and Jerk Singles
Snatch Pull 100% 6 x 3

Homework
Clean and Power Jerk 6 x 1 80%
Front Squat 6 x 2 90%


Endurance 6-01-16

2 x 1000 Meters, 120 Minute Rest Periods
2 x 800 Meters, 90 Second Rest Periods
2 x 400 Meters, 60 Second Rest Periods


Workout of the Day 05-30-16

"Murph"

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please Post Results to TRIIB.


Workout of the Day 05-29-16

Strength:
8 Minutes, :30 On/:30 Off
Strict Unweighted Pull-Ups

Conditioning:
50-40-30-20-10 Kettlebell Swings 1.5/1 Pood
25-20-15-10-5 Burpees

Please Post Results to TRIIB.


Workout of the Day 05-28-16

3 Minutes Max Calorie Row
3 Minutes Rest

6 Minutes As Many Rounds As Possible:
20 OHS 75/55#
20 DB Front rack lunge 35/25#

3 Minutes Rest
3 Minutes Max Calorie Row

Please Post Results to TRIIB.


Workout of the Day 05-27-16

2016 Regional Event 5
3 Rounds
400 Meter Run
40 GHD Sit-Ups
7 Deadlifts #405/275

Please Post Results to TRIIB.