Workout of the Day 09-24-17
Workout of the Day 09-24-17
Strength and Conditioning
5 Rounds, 0:30 between exercises, 3:00 between rounds
4 Split Stance RDL per leg
5 Close Grip Bench 30X1
6 Tall Box Jump
200 Meter Run, Fast
Finisher
10 Turkish Get Ups
10 Wallwalks
10 Turkish Get Ups
Workout of the Day 09-23-17
Workout of the Day 09-23-17
Strength
10-8-6-4 Seated Dumbbell Press
Build in weight, 2 minutes between sets, 2121 Tempo
Conditioning
3 Rounds of 3 Minutes on 1 Minute off
5 Power Clean
3 Burpee Box Jump
Then,
3 Rounds of 3 Minutes on 1 Minute off
10 Kettlebell Swings (5 Hang Power Snatch)
5 Dips
Please Post Results to TRIIB
Workout of the Day 09-22-17
Workout of the Day 09-22-17
Strength
4 Rounds, 0:30 between exercises, 3:00 between rounds
3 Front Squat 30X1
10-15 Jumping Chest to Bar (Chest to Bar Pullups)
6 Back Squat 30X1
Max Ring Row 2020
Conditioning
5 Rounds, Every 2 Minutes
30 Second Row, Hard
15 Air Squats (WallBalls)
Please Post Results to TRIIB.
Workout of the Day 09-21-17
Workout of the Day 09-21-17
Conditioning
2 Minute Rests between all rounds
3 Rounds
Max Unbroken Dips
150 Meter Row
3 Rounds
12 Kettlebell Swings
20 Meter Heavy Sled Push
3 Rounds
15 Unbroken Wallballs
200 Meter Run
Please Post Results to TRIIB.
Workout of the Day 09-20-17
Workout of the Day 09-20-17
Warmup
10 Quality Broad Jumps
Strength
15 Minutes to work up
Power Clean + Push Jerk + Power Clean + Split Jerk
Conditioning
21-15-9-6-3
Dumbbell Hang Power Clean
Dumbbell Thruster
100 Meter Run Between each round
Please Post Results to TRIIB.
Workout of the Day 09-19-17
Workout of the Day 09-19-17
Strength
4 Sets
30 Second Chin over bar Supinated Hold
20 Sit Ups as Fast as Possible
2 Minute Rest
Conditioning
3 Rounds (speed work)
8 Burpee Box Jump Overs
20 Second Bike, Fast
5 Rounds (aerobic work)
200 Meter Row
50 Meter Front Rack Carry
100 Meter Run
15 Kettlebell Swings
1 Minute Rest
Please Post Results to TRIIB.
Rock Your Body 09-18-17
Rock Your Body 09-18-17
3 x 10 Minute Rounds
2.5 Minutes of Battle Ropes
2.5 Minutes of Boxes
2.5 Minutes of Bodyweight
2.5 Minutes of Slamballs
Olympic Weightlifting 09-18-17
Olympic Weightlifting 09-18-17
Rep Scheme: 3 x 3, 2 x 2, 6 x 1 up to heavy maximum for each exercise
Tuesday
Snatch
Power Clean and Jerk
Day Three
Snatch
Clean & Push Press
Sunday
Hang Power Snatch
Pull + Clean & Jerk
Barbell 09-18-17
Barbell 09-18-17
Monday
Superset 1: 5 x 10 Strict Press & Prone Dumbbell Row
Superset 2 : 5 x 5 Banded Bench Press & Strict Pull-Up
Super Set 3: 3 x 10 Barbell Curl, Dumbbell Tate Press, Upright Row
Tuesday
10 x 2, Back Squat w/ Chains or Bands. EMOM.
10 x 1 Deficit Deadlift w/ Chains or Bands. EMOM.
Superset: 4 Sets of Stiff Leg DL, Glute Ham Raise, Single Leg Hamstring Curl
Thursday
2 Rep Max 10 Second Pause Front Squat
5 x 3, 1 Second Pause Back Squat
8 x 3 Sumo Deadlift
3 x 20 Snatch Grip Dimmel
Workout of the Day 09-18-17
Workout of the Day 09-18-17
Skill
Hang Squat Snatch
Conditioning
10 Rounds
Every 90 Seconds:
1 Hang Squat Snatch
Please Post Results to TRIIB.