Workout of the Day 12-01-17

Workout of the Day 12-01-17

Strength
4 Sets
20 Meter Overhead Walking Lunge
0:45 Rest
Max Rep Ring Row 2020
1:30 Rest

Conditioning
5 Rounds
200 Meter Run
20 Air Squats (20 Wall Balls)
200 Meter Row
2 Minute Rest

Please Post Results to TRIIB.


Workout of the Day 11-30-17

Workout of the Day 11-30-17

Skill
Muscle-Ups

Conditioning
5 Rounds
1-2 Ring Muscle-Ups (Scale accordingly)
6 Handstand Push-Ups
35 Double Unders
200 Meter Run
2 Minute Rest

Please Post Results to TRIIB.


Workout of the Day 11-29-17

Workout of the Day 11-29-17

Strength
4 Sets
5-8 Snatch Grip RDL 3011
1:00 Rest
:30 Side Star Planks
2:00 Rest

Conditioning
4 Rounds
3 On, 1:30 Off
5 Kettlebell Swings
5 Sprawls
5 Box Jump Step Down
*Goal is to achieve consistent reps

Please Post Results to TRIIB.


Workout of the Day 11-28-17

Workout of the Day 11-28-17

Strength
15 Minutes to build up:
Push Press + Thruster + 2 Front Squats
And,
5 Minutes of Strict Pull-Ups

Conditioning
3 Rounds
1 Minute of Man Makers (Clusters)
1 Minute of Toes to Bar
1 Minute of Calorie Bike
2 Minute Rest
*Goal is to consistent reps

Please Post Results to TRIIB.


Barbell 11-26-17

Barbell 11-26-17

Monday
Superset 1: 5 x 5 Banded Bench Press & Weighted Ring Pull-Up
Superset 2: 5 x 10 Seated Strict Press & Single Arm Dumbbell Row
Banded Finisher

Tuesday
10 Minutes, Every 2 Minutes, 10 Front Squats
2 x 20 Back Squat
4 x 8 Deadlift

Thursday
Warm-Up: 3 x 10 Back Squat
1 Rep Max Snatch Grip Deadlift
4 x 10 Snatch Grip RDL
2 x 25 Stiff Leg DL


Workout of the Day 11-27-17

Workout of the Day 11-27-17

Conditioning
6 Rounds with a Partner
P1. 90 Second Calorie Row
P2 .90 Second Alternating Turkish Get-Ups

Then,

15 Minutes
M1: 8-10 Burpee Box Jump
M2: 10 Hang Power Cleans
M3: 12 Sit-Ups + 20 Double Unders

Please Post Results to TRIIB.


Olympic Weightlifting 11-26-17

Olympic Weightlifting 11-26-17

Tuesday
Snatch Pull + Power Snatch + Snatch
Clean Pull + Clean & Jerk

Day Three
Power Snatch
Clean & Jerk

Sunday
Power Snatch + Pause Overhead Squat
Clean + Front Squat + Jerk


Workout of the Day 11-26-17

Workout of the Day 11-26-17

Strength
4 Sets
5 Sumo Deadlift 3111
1:00 Rest
0:45 Wall Deadbug
1:00 Rest

Conditioning
4 Rounds
3 Minutes On, 2 Minutes Off
3 Burpees
6 Alternating DB Snatch
9 Air Squats
Goal is consistent rounds and reps each set

Please Post Results to TRIIB.


Rock Your Body 11-26-17

Rock Your Body 11-26-17

Partner Stations
I Go, You Go
6 Minutes as many rounds as possible

A. Box Stepovers and Shuttle Run
B. SkiErg and Slamballs
C. Rowing and Battleropes
D. Assault Bike and Sprinter Abs


Workout of the Day 11-25-17

Workout of the Day 11-25-17

Strength
4 Sets
3-4 Front Squat 4011 (Clean, Front Squat, Hang Squat Clean, Front Squat)
1:30 Rest
5-8 Strict Pull-Up 3110
1:30 Rest

Conditioning
3 Rounds, 15 second transitions
45 Seconds: Bear Crawl (HS Walk Distance)
45 Seconds: Renegade Rows
45 Seconds: Walking Lunges
45 Seconds: Row/Bike/Run
1:30 Rest