Endurance 05-01-17
Endurance 05-01-17
2 Mile Run
Goal is to run the second mile faster than the first, which is known as a 'negative split'. This run with serve as a baseline for future endurance workouts. As all of our workouts and programs, we can scale down the distance for this run if needed. Can't wait to see everyone for my first class this Thursday!
Barbell 05-01-17
Barbell 05-01-17
Tuesday
5 x 6+6 Front Squat + Back Squat
5 x 12 Romanian Deadlift
5 x 12 Russian Step-Ups
Thursday
Box Squat 5 x 8
Snatch Grip RDL 5 x 8
Bulgarian Split Squat 5 x 8 each
Day Three
5 x 3+3+3 Strict Press + Push Press + Push Jerk
5 x 10+15 Bent Over Row + PushUps
5 x 10 + 5 Bench Press + Strict Pull-Up
Rock Your Body 05-01-17
Rock Your Body 05-01-17
The Accumulator
4 Brusters
8 Ring Row and Push-Up
12 Cal Row
16 Dumbbell Snatches
20 Walking Lunges
24 Double Unders
28 Mountain Cimbers
32 StepOvers
40 Russian Kettlebell Swings
Olympic Weightlifting 05-01-17
Olympic Weightlifting 05-01-17
Tuesday
Snatch
Clean and Jerk
Day Three
Hang Squat Snatch
Hang Clean Below Knee + Hang Clean Above Knee
Sunday
Power Snatch
Power Clean and Jerk
Workout of the Day 05-01-17
Workout of the Day 05-01-17
Strength
Establish 10 Rep Max Overhead Squat
Then,
Push Jerk 5 x 3 @ 80%
Conditioning
50 Calorie Assault Bike For Time
Please Post Results to TRIIB.
Workout of the Day 04-30-17
Workout of the Day 04-30-17
"Fight Gone Bad"
3 Rounds, Minute Per Station
Wallballs 20/14
Sumo Deadlift Hi Pull 75/55
Box Jump 20"
Push Press 75/55
Calorie Row
Minute Rest
Please Post Results to TRIIB.
Workout of the Day 04-29-17
Workout of the Day 04-29-17
Teams of 3
1 Mile Run together
300 Kettlebell Swings shared
200 Calorie Bike shared
100 Sit-Ups together
400 Meter Run together
Please Post Results to TRIIB.
Workout of the Day 04-28-17
Workout of the Day 04-28-17
Tabata Everything
Tabata Air Squats
Rest 1 Minute
Tabata Push Ups
Rest 1 Minute
Tabata Double Unders
Rest 1 Minute
Tabata Air Squats
Please Post Results to TRIIB.
Workout of the Day 04-27-17
Workout of the Day 04-27-17
Skill
Ring Muscle-Up
Conditioning
5 Rounds
50ft Single Arm Dumbbell Overhead Walking Lunge
15 Burpees
50ft Single Arm Dumbbell Overhead Walking Lunge
15 V-Ups
Please Post Results to TRIIB.
Workout of the Day 04-26-17
Workout of the Day 04-26-17
Strength
Hang Clean Thruster
15 Minutes to Establish 1RM
Conditioning
1 Round
50 Back Squats 95/65
50 Pull-Ups
Please Post Results to TRIIB.