Workout of the Day 09-16-16

Skill
L-Sit Hang

Conditioning
Teams of 3
3 Rounds
3 Minutes as Far as Possible
Sled Push
3 Minutes as Many as Possible
Ring Rows
Rest 3 Minutes
One teammate works at a time.

Please Post Results to TRIIB.

by admin

Workout of the Day 09-15-16

Skill
Snatch + Hang Snatch
20 Minutes to build up in weight

Conditioning
10 Rounds
1 Heavy Snatch
200 Meter Jog

Please Post Results to TRIIB.

by admin

Workout of the Day 09-14-16

5 Rounds For Form
5 Strict Dumbbell Press (This determines weight)
10 Bent Over Row
10 Reverse Lunges
1 Minute Front Rack Hold

Please Post Results to TRIIB.

by admin

Workout of the Day 09-13-16

Strength
6 Minutes, :30 On, :30 Off
Max Rep Push-Ups

Conditioning
Teams of 3
150 Calorie Bike
150 Deadlifts 245/155
150 Calorie Row
Share work as desired, one person works at a time.

Please Post Results to TRIIB.

by admin

Workout of the Day 09-12-16

Strength
Back Squat 10-8-6-3
Start at 65% and build to over 80% for the final set

Conditioning
5 Minutes, Every Minute
20 Wallballs 20/14
Then,
5 Minutes, Every Minute
15 Toes to Bar

Please Post Results to TRIIB.

by admin

Olympic Weightlifting Week of 09-12-16

Tuesday
Max Snatch
Max Back Squat Triple

Sunday
Max Snatch
Max Clean and Jerk

by admin

Barbell Week of 09-12-16

Tuesday
Tempo Pause Back Squat 8 x 4
Reverse Front Rack Lunges 3 x 10 (5 Each Leg)
Stiff Leg Deadlift 4 x 8

Thursday
Banded Deadlift 10 x 2
Pause Deadlift 8 x 4
Finisher

by admin

Endurance 09-14-16

Emphasis on Speed, Rest 1:1
600-400-200-400-600
Rest 5 minutes
6 x 100 Meters

by admin

Workout of the Day 09-11-16

Skill
Bar Muscle-Up

Conditioning
3 Rounds
5 Bar Muscle Ups
500 Meter Row
5 Bar Muscle Ups
Rest 3 Minutes

Please Post Results to TRIIB.

by admin

Workout of the Day 09-10-16

Ascending Squat Clean Ladder
5 Reps Every Minute
First 5 Minutes 95/65
Add 20 Pounds Every 5 Minutes

Please Post Results to TRIIB.

by admin