Workout of the Day 04-25-17
Workout of the Day 04-25-17
4 Rounds
Minute at Each Station
Calorie Bike
Wallballs 20/14
Hang Power Clean 175/125
Hollow Rocks
:30 Transition Between Stations
Please Post Results to TRIIB.
Rock Your Body 04-24-17
Rock Your Body 04-24-17
Partner Chase AMRAP
A. Pacer Bike / Rower / Run
B. Med Ball Slams and Over the Shoulder
C. Abs Prone and Supine
Barbell 04-24-17
Barbell 04-24-17
Tuesday
Tempo [42x3] Front Squat 5 x 5
Deficit Deadlift 4 x 12
Hip Thrust 5 x 8
Banded Russian KBS 3 x 30
Thursday
2 Second Pause Back Squat 5 x 10
Deadlift 5 x 3 at or above 80% for all working sets
Banded Finisher
Day Three
1. 5 Sets of 8 Strict Pull-Ups and 16 Push-Ups
2. Push Press 5 x 3
3. Single Arm Dumbbell Row 5 x 10
4. Bench Press 100 Reps at 50% bodyweight, 50m Farmers Carry each rerack
Olympic Weightlifting 04-24-17
Olympic Weightlifting 04-24-17
Tuesday
Hang Snatch
Power Clean and Jerk
Sunday
Snatch
Clean & Jerk
Day Three
Power Snatch
Hang Clean and Power Jerk
Workout of the Day 04-24-17
Workout of the Day 04-24-17
Skill
Handstand Push-Ups
Strength
Deadlift 5 x 3 at or above 80%
Conditioning
10 Minutes, Every Minute:
3 Deadlifts
5 Handstand Push-Ups
Please Post Results to TRIIB.
Workout of the Day 04-23-17
Workout of the Day 04-23-17
Skill/Strength
Hang Snatch 7 x 2
Conditioning
12 Minutes as Many Rounds as Possible,
Teams of 2
100 Meter Sled Push / Pull
Max Set Overhead Squats 115/75
Please Post Results to TRIIB.
Strength and Skill 04-23-17
Strength and Skill 04-23-17
Programming is posted on the wall
Program includes pulling strength, grip strength and kipping drills. Select 2 movements from 2 categories each day. Keep the rep scheme low and focus on controlled movements.
Strength and Oly: Please find additional strength and oly work on their respective blog posts
Workout of the Day 04-22-17
Workout of the Day 04-22-17
Teams of 3 Cindy
20 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Squats
*One person at each station at a time
Please Post Results to TRIIB.
Workout of the Day 04-21-17
Workout of the Day 04-21-17
Strength
Bench Press 5 x 5
Conditioning
5 Rounds
2 Minutes as Many Rounds as Possible
20 Double Unders
10 Push Press 95/65
2 Minute Rest Between Rounds
Please Post Results to TRIIB.
Workout of the Day 04-20-17
Workout of the Day 04-20-17
4 Rounds
7 Deadlifts 155/105
7 Power Clean
7 Front Squat
7 Muscle-Up
Please Post Results to TRIIB.