Workout of the Day 07-26-17
Workout of the Day 07-26-17
Strength
Close Grip Bench 5 x 3
Tempo 21X1, 2 Minute Rest Between Sets
Conditioning
30 Burpees
2 Minute Rest
8 Rounds
100 Meter Run
3 Man Makers 40/25
2 Minute Rest
30 Burpees
Please Post Results to TRIIB.
Workout of the Day 07-25-17
Workout of the Day 07-25-17
Conditioning
5 Rounds
Rest 30 Seconds Between Exercises, 3 Minutes Between Rounds
5 Back Squat 30X1 Tempo (60% to start)
30 Seconds Max Strict Pullups
15 Meter Broad Jump
15 Russian Kettlebell Swings
Finisher
Tabata Hollow Rock
Please Post Results to TRIIB.
Endurance 07-27-17
Endurance 07-27-17
Focus: Pacing
2 Rounds
400 Meter Run
800 Meter Run
1200 Meter Run
Olympic Weightlifting 07-24-17
Olympic Weightlifting 07-24-17
Tuesday
Hang Power Snatch
Hang Power Clean and Jerk
Day Three
Power Snatch + Overhead Squat
Clean and Jerk
Sunday
Snatch
Clean and Jerk
Rock Your Body 07-24-17
Rock Your Body 07-24-17
5 Minute Rounds
20 Box StepOvers
150 Meter Row
8 Dumbbell Clean and Press
15 Kettlebell Swings
6 Burpees
15 Plank Jacks
Barbell 07-24-17
Barbell 07-24-17
This week is a mix of Tuesday being the make up day from last cycle due to 4th of July, and Thursday starting the next 3 week cycle.
Tuesday
Front Squat 5 x 12
Front Rack Step Back Lunge 4 x 12
RDL 3 x 12
Thursday
Back Squat 6 x 6 @ 74%
Sumo Deadlift 8 x 6
Day Three
Bent Over Row 5 x 10
Dumbbell Bench Press 5 x 10
SuperSet: Strict Pullup and Overhead Press 3 x 10 each
Workout of the Day 07-24-17
Workout of the Day 07-24-17
Conditioning
500 Meter Row @ 22 Strokes Per Minute
500 Meter Row @ 25 S/M
500 Meter Row @ 27 S/M
500 Meter Row @ 25 S/M
500 Meter Row @ 22 S/M
Rest 2-3 Minutes Between Efforts
Evaluate most efficient rate and stroke of 5 sets
Please Post Results to TRIIB.
Workout of the Day 07-23-17
Workout of the Day 07-23-17
Strength
Establish Heaviest Power Snatch + Hang Snatch
Conditioning
25 Minutes w/ Partner
50 Burpees
50 Box Jumps 24/20
50 Calorie Row
50 Dumbbell Power Snatch 50/35
50 Air Squats
50 Hang Power Cleans 135/95
Please Post Results to TRIIB.
Workout of the Day 07-22-17
Workout of the Day 07-22-17
5 Sets Consistent Effort
15 Wall balls - 20#/10' 14/9'
15 Kettlebell swings - 53/35lbs
15 Box jumps, step down - 24/20"
60 Double unders
15 Burpees, jump/OH clap
15 Hang power snatches - 75/45#
Rest 5 minutes
Please post results to TRIIB
Workout of the Day 07-21-17
Workout of the Day 07-21-17
Strength
Establish Heaviest Triple of
Hang Power Clean + Power Clean
Conditioning
3 Rounds
25 Kettlebell Swings
25 Burpees
Please Post Results to TRIIB.