Workout of the Day 09-01-17
Workout of the Day 09-01-17
Strength & Conditioning
5 Sets, 30 Seconds between exercises, 2-3 Minutes between sets
3 Pause Front Squat (2 sec. pause)
30 Seconds Unbroken Ring Rows
10 Squat Jumps for Height
10/8 Calorie Bike
Finisher
10 Alternating Turkish Get Ups
Please Post Results to TRIIB.
Endurance 08-31-17
Endurance 08-31-17
Final Class of the Summer!
2 Mile Time Trial
Followed by,
100 Meter Sprints
Workout of the Day 08-31-17
Workout of the Day 08-31-17
Strength
Every 30 Seconds, for 15 Rounds
Hang Power Snatch (Adv. HPS + HS + S)
Then,
Snatch Grip Deadlift, 4 x 4, 3030 Tempo
Conditioning
4 Rounds
50 Single Unders
6 Burpee Broad Jumps
8 Power Cleans
2 Minute Rest Walk
Please Post Results to TRIIB.
Workout of the Day 08-30-17
Workout of the Day 08-30-17
Strength
1 Strict Press + 2 Push Press + 3 Jerks
6 Sets, Every 90 Seconds, Build up
Conditioning
25 Minutes
1600 Meter Run, alternating every 200 Meters (P2 Kettlebell Goblet Hold)
70 Kettlebell Swings (P2 Front Leaning Rest)
50 Partner Medball Sit Ups (both perform each situp)
70 Dumbbell Push Press (P2 V-sit hold)
200 Meter Single Arm Farmers Carry (each go same time)
Please Post Results to TRIIB.
Workout of the Day 08-29-17
Workout of the Day 08-29-17
Strength
5 x 10 Meter Front Rack Walking Lunge
Conditioning
12 Minutes
Odd: 10 Wallballs + 4 Burpees over ball (5 Squat Clean Thrusters)
Even: 8-10 Pull ups (8-10 Chest to bars)
Rest
3 Rounds Not For Time
30 Second KB side plank/side
30 Second hollow hold
Please Post Results to TRIIB.
Barbell 08-28-17
Barbell 08-28-17
Week 2 of this 3-Week phase, add 5-20lbs from last weeks lifts.
Tuesday
Front Squat 5 x 1 +1, 30 seconds between reps, 2-5 minutes between sets
Superset: Sumo RDL 5 x 5
Seated Banded Hamstring Curl 5 x 10ea
Finisher: Heavy Front Rack Carry 4 x Gym Length
Thursday
Back Squat 5 x 3
Sumo Deadlift 8 x 3
Superset: 3 x Max Time Top of DL Hold, 60% 1RM
3 x 10ea Split Stand Dumbbell RDL
Day Three
5 x AMRAP Bench Press, 60% 1RM
Superset with 20 Banded Pull Aparts
5 x AMRAP Bent Over Row, Same weight
Superset with 10 Plyo Pushups
Rock Your Body 08-28-17
Rock Your Body 08-28-17
Green Light / Red Light
15 Sec Holds / 35 Sec Movement
5 Rounds, Run inbetween
Kettlebell Squats
Kettlebell Dead Hangs
Kettlebell Presses
Kettlebell Thrusters
Mountain Climbers
Olympic Weightlifting 08-28-17
Olympic Weightlifting 08-28-17
Tuesday
Power Snatch + Snatch
Clean and Jerk
Day Three
Power Snatch
Power Clean and Jerk
Sunday
Snatch
Clean and Jerk
Workout of the Day 08-28-17
Workout of the Day 08-28-17
Conditioning
4 Rounds
10 Box Jump Step Downs
12/9 Calorie Bike OR 150 Meter Row sprint
2 Minute Rest / Walk
Then...
6 Rounds
:60 Row, Hard
:60 Rest
Please Post Results to TRIIB.
Workout of the Day 08-27-17
Workout of the Day 08-27-17
Conditioning
3 Minutes:
10 Dumbbell Front Rack Lunges
5 Slam Balls
2 Minute Rest
3 Minute Row
2 Minute Rest
3 Minutes:
5 Burpee Box Jumps 24/20"
5 Ring Dips
2 Minute Rest
3 Minute Bike
2 Minute Rest
3 Minutes:
7 Kettlebell Swings 53/35
21 Double Unders
2 Minute Rest
1000 Meter Run
Please Post Results to TRIIB.