Workout of the Day 07-01-17
Workout of the Day 07-01-17
Strength
4 x 10 Barbell Floor Press with Glute Bridge, 20X0 Tempo
4 x As Many as Possible Ring Rows, 2020 Tempo
Rest 60 Seconds Between Exercises
Conditioning
Assault Bike Sprints
6 x 20 Seconds
2 Minute Rest
Please Post Results to TRIIB.
Workout of the Day 06-30-17
Workout of the Day 06-30-17
Conditioning
6 Sets, Consistent Effort
10 Toes to Bar
10 Russian Kettlebell Swings
200 Meter Run
10 Box Jump Step Down
10 Ring Push Ups or Hand Release Push Ups
Rest 3 Minutes
*vary order per round
Please Post Results to TRIIB.
Workout of the Day 06-29-17
Workout of the Day 06-29-17
Strength
Back Squat 4 x 4
Tempo 22X1
Conditioning
3 Rounds
500 Meter Run
15 Dumbbell Thrusters 40/25
Rest 2 Minutes
Please Post Results to TRIIB.
Workout of the Day 06-28-17
Workout of the Day 06-28-17
Conditioning
7 Minutes
10 Calorie Row
7 Overhead Squats 75/55
7 Toes 2 Bar
3 Minute Rest
7 Minutes
200 Meter Run
12 Wall Balls
8 Renegade Rows (3 Ring Muscle Ups Advanced)
3 Minute Rest
7 Minutes
30 Meter Bear Crawl or 15 Meter Handstand Walk
10 Kettlebell Sumo Hi-Pulls or Snatches
20 Sit Ups or 10 GHD Sit-Ups
Please Post Results to TRIIB.
Workout of the Day 06-27-17
Workout of the Day 06-27-17
Strength
8 Minutes, Every 2 Complete
2 Reps of Push Press + Push Jerk
Conditioning
4 Rounds Max Reps
30 Seconds Wall Walks
15 Seconds Rest
30 Seconds KettleBell Front Rack Lunges
15 Seconds Rest
30 Seconds Calorie Row
2 Minute Rest
Please Post Results to TRIIB.
Workout of the Day 06-26-17
Workout of the Day 06-26-17
Strength
15 Minutes, Every 3 Minutes
Hang Power Clean + Power Clean
Complete the combination 3 times, 10 seconds between each combination
Conditioning
10 Minutes
Odd: 5 Touch and Go Power Cleans
Even: 14 Kettlebell Swings
Rest
10 Minutes
O: 10 Deadlifts
E: 8 Lateral Burpees over Bar
Please Post Results to TRIIB.
Olympic Weightlifting 06-26-17
Olympic Weightlifting 06-26-17
Tuesday
Power Snatch
Clean + 2 Front Squats + 2 Jerks
Day Three
Snatch w/ Pause Below Knee
Clean w/ Pause Below Knee & Jerk
Sunday
Snatch
Clean & Jerk
Barbell 06-26-17
Barbell 06-26-17
Final week of this cycle!
Tuesday
5 x 3 Front Squat
5 x 3 Sumo Deadlift
5 x 3 Romanian Deadlift
Thursday
5 x 1+1 Back Squat, rest 45 seconds between reps
5 x 2 Conventional Deadlift
3 x 20 Dumbbell Lunges
Day Three
5 x 3 Bench Press & Bent Over Row
5 x 3 Push Press & Strict Pull-Up
5 x 50m Overhead Yoke Carry
Rock Your Body 06-26-17
Rock Your Body 06-26-17
Tabata Workouts
Monday - Bodyweight
Friday - Battle Ropes
Saturday - Dumbbells and Kettlebells
Endurance 06-29-17
Endurance 06-29-17
Short Length Pyramid Complex
2 Rounds of
100-100-200-200-300-300-200-200-100-100
Rest as needed between to maintain pace goals