Workout of the Day 09-17-17
Workout of the Day 09-17-17
Skill
Handstand Push-Ups
Conditioning
16 Minutes
Odd: Handstand Push-Up Practice
Even: 35 Second Bike/Row
Please Post Results to TRIIB.
Workout of the Day 09-16-17
Workout of the Day 09-16-17
Conditioning
3 Rounds
10 Close Grip Bench
150 Meter Hard Row
3 Rounds
10 Power Cleans
40 Meter Sled
3 Rounds
10 Kettlebell Thruster
200 Meter Run
*2 Minute rest between every round
Please Post Results to TRIIB.
Workout of the Day 09-15-17
Workout of the Day 09-15-17
Strength
10 Minutes, Every 2 Minutes Perform
2 Power Clean + 2 Push Press/Jerk
Conditioning
12-9-6-3-6-9-12
Power Clean 115/75
Wallballs
Burpee
Please Post Results to TRIIB.
Workout of the Day 09-14-17
Workout of the Day 09-14-17
Strength
4 Sets, 1 Minute between exercises
3-5 Weighted Pull-ups 21X0
30-45 Second Hollow Rock/Hold
Conditioning
3 Rounds (speed work)
10 Dumbbell Burpees
100 Meter Sprint
2 Minute Walk
5 Rounds (aerobic work)
15 Calorie Row
12 Dumbbell Push Press
50 Meter Farmers Carry, Heavy
12 Box Jump Step Down
1 Minute Rest
Please Post Results to TRIIB.
Workout of the Day 09-13-17
Workout of the Day 09-13-17
Strength & Conditioning
5 Round, 30 second transitions , 3:00 between rounds
5 Deadlift, 3111
5 Dips, 20X1
6 Single Leg Glute Bridges each leg
300 Meter Row
Finisher
14 Turkish Get-Ups, Continuous Quality
Please Post Results to TRIIB.
Workout of the Day 09-12-17
Workout of the Day 09-12-17
Strength
Behind the Neck Press, 4 x 5, 31X1 Tempo
Conditioning
3 x 3 Minutes
5 Hang Power Clean
5 Toes to Bar
1 Minute Rest
Then,
3 x 3 Minutes
7 Kettlebell Swings
5 Hand Release Push-Ups
1 Minute Rest
Please Post Results to TRIIB.
Rock Your Body 09-11-17
Rock Your Body 09-11-17
Workout of the Day 09-11-17
Workout of the Day 09-11-17
Strength
4 Rounds, 30 second transitions , 3:00 between rounds
3 Front Squat 30X1
6 Back Squat 30X1 same#
Max Rep Strict Pullups
Conditioning
In Memory of Louis Modafferi, Rescue 5
800 Meter Run
50 Box Jumps
100 Kettlebell Swings
150 Double Unders
800 Meter Run
Please Post Results to TRIIB.
Olympic Weightlifting 09-11-17
Olympic Weightlifting 09-11-17
Warm up: 3 x 3, 2 x 2
Work sets: 6 x 1 up to heavy maximum for each exercise
Tuesday
Pause Snatch
Pause Clean and Jerk
Day Three
High Hang Snatch
Low Hang Clean and Jerk
Sunday
Power Snatch
Power Clean and Jerk
Barbell 09-11-17
Barbell 09-11-17
Monday
Superset: Go every 2 minutes, Increase weight throughout as possible
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pull-Up
3 x 10 Bent Over Row
3 x 10 Dip
3 x 20 Tricep Extension
Tuesday
Dynamic Effort Lower (emphasis on speed)
10 x 2 Back Squat with Chains or Bands, Every Minute on the Minute
10 x 1 Deficit Deadlift with Chains or Bands, Every Minute on the Minute
Superset: 3 x 10 Stiff Leg Deadlift
3 x 5 Glute Ham Raises
3 x 10 Single Leg Hamstring Curl
Thursday
Max Effort Lower (emphasis on heavy)
3 Rep Max High Box Squat (slightly above parallel)
10 x 3 Conventional Deadlift @ 70-80%
3 x 12 Dumbbell Russian Step Ups