Workout of the Day 10-04-17
Workout of the Day 10-04-17
Skill
Rope Climb
Conditioning
18 Minutes
Minute 1: 1 Hang Squat Snatch
Minute 2: Rope Climb Work
Minute 3: 35 Second Row/Bike/Run
Please Post Results to TRIIB.
Workout of the Day 10-03-17
Workout of the Day 10-03-17
Strength
15 Minutes to build up
Power Clean + 3 Push Press + 2 Push Jerk + 1 Split Jerk
Conditioning
3 Rounds
9-7-5
Deadlift (moderate weight)
Wallball
2 Minutes between rounds
Please Post Results to TRIIB.
Rock Your Body 10-02-17
Rock Your Body 10-02-17
Tabata vs. 3 Minute AMRAPs
Bike and Snatch
Stepovers and Thrusters
Burpees and Swings
Workout of the Day 10-02-17
Workout of the Day 10-02-17
Gymnastics
4 Sets
Max Rep L-Hang Pull-Up
1:00 Front Leaning Rest
Conditioning
5 Rounds, Aerobic Pace
50 Meter Sled Pull
200 Meter Run
50 Meter Dumbbell Overhead Carry
15 Sumo Hi-Pulls (Power Cleans)
1 Minute Rest
Then,
3 Rounds
10 Box Jumps
25 Second Max Distance Bike
2 Minute Rest
Please Post Results to TRIIB.
Olympic Weightlifting 10-02-17
Olympic Weightlifting 10-02-17
Rep Scheme: 3 x 3, 2 x 2, 6 x 1 heavy singles
Tuesday
Snatch
Clean and Jerk
Day Three
Hang Power Snatch
Hang Power Clean and Jerk
Sunday
Power Snatch
Split Jerk from Blocks/Rack
Barbell 10-02-17
Barbell 10-02-17
Monday
Superset 1: 5 x 10, Dumbbell Bench Press & Chin-Up
Superset 2: 6 x 3 Bent Over Row & Bench Press
Finisher: 100 Strict Press (DB or BB), every 'drop' 10 curls. Not allowed to put weight on ground
Tuesday
Dynamic Effort - Emphasis on Speed
10 x 2 Front Squat EMOM
8 x 1.1 Sumo DL + Chains/Band EMOM
4 Sets of 12 RDL, :30-1:00 Sorenson, 12 Stiff Leg Sumo
Thursday
Max Effort - Emphasis on Load
5 Rep Max High Box Squat + Chains/Band
5 Rep Max Deadlift
5 x 5 Deficit Deadlift