Workout of the Day 08-17-16
"End of Watch"
7 Rounds
7 Clean and Jerks 135/95#
17 Box Jumps 24/20″
Then
2016 Meter Row Buy out
@8:44 on the clock, 1 Minute Moment of Silence
Significance: In honor of the fallen officers in Baton Rouge and to show support and honor our LEOs 7 C&J = Month 17 Box Jumps = Day 2016 = Year 8:44 = Time of Day when the call “officer down” was reported.
Please Post Results to TRIIB.
Workout of the Day 08-16-16
Skill
6 Minutes, Every Minute on the Minute
Pull-Ups
Conditioning
18 Minutes, Every Minute on the Minute:
1. 15 Push-Ups
2. Sled Push/Pull (AHAP)
3. Rest
Please Post Results to TRIIB.
Barbell Week of 08-15-16
Tuesday
Back Squat, Start at 60% and build to >80%
4 x 8, 1 x 6, 1 x 4
Deadlift 2 x 8 @ Ending Weight
1 x 8 Heavier & 1 x AMRAP at 2nd Weight
Kettlebell Finish
Thursday
Back Squat, Start at 60% and build to AHAP
5 x 10
Front Squat
8-6-4-2-2
Deadlift Finisher
Olympic Weightlifting Week of 08-15-16
Tuesday
Snatch 7 x 1 90%
Clean and Jerk 6 x 1 90%
Sunday
Max Push Press
Max Front Squat
Strict Press
Endurance 08-17-16
Speed Pyramid
200, 400, 600, 800, 1000, 1600, 1600, 1000, 800, 600, 400, 200
Break times: 30, 45, 60, 75, 90, 120
Workout of the Day 08-15-16
Strength
Back Squat Sets of 3
One Set Every 2 Minutes, Build in Weight Throughout
Conditioning
30 Calorie Bike
400 Meter Farmers Carry 2/1.5 Pood
Please Post Results to TRIIB.
Workout of the Day 08-14-16
As Many Rounds as Possible in 30 Minutes:
25 Calorie Row
20 Hand Release Push-Ups
15 Ring Rows
10 Toes to Bar
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Workout of the Day 08-13-16
5 Rounds
2 Minutes As Many Rounds As Possible
20 Wallballs 20/14#
10 Deadlifts 225/145#
Rest 2 Minutes Between Rounds
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Workout of the Day 08-12-16
5 Rounds
200 Meter Run
10 Push Jerks 135/95#
Please Post Results to TRIIB.
Workout of the Day 08-11-16
Skill
Power Clean + Hang Squat Clean + Squat Clean
Conditioning
Death by Burpees
Please Post Results to TRIIB.