Rock Your Body 12-10-17
Rock Your Body 12-10-17'
Ropes and Bodyweight Tabatas
8 Minutes of Gorilla Squats, Plank Reach, Dumbbell Clean and Press
8 Minutes of Kettlebell Swings, Slamballs, Hurdles
Barbell 12-10-17
Barbell 12-10-17
Monday
Superset 1: 5 Sets, 10-15 Bench Press & Strict Pull-Up
Gym Length Single Arm Farmers Carry between sets
2:00 - 3:00 Rest
Superset 2: 5 Sets, 10-15 DB Strict Press and Barbell Bent Over Row
Finisher: Banded Fun
Tuesday
2-4-6-8....20 BackSquat 50-60%
Tabata Deadlift @ 50%
If Time:
3 x 12 Rev Hyper
3 x 4-8 Glute Ham Raise
Thursday
WarmUp: 3 x 10 Front Squat
1 Rep Max Deadlift
4 x 10 Split Stance RDL
2 x 20 Stiff Sumo DL
Workout of the Day 12-11-17
Workout of the Day 12-11-17
Strength
One Rep Max Front Squat
Conditioning
400 Meter Run
Then,
3-6-9-12
Shoulder to Overhead 135/95
Back Squat
No Jump Burpee
Then,
400 Meter Run
Please Post Results to TRIIB.
Olympic Weightlifting 12-10-17
Olympic Weightlifting 12-10-17
Tuesday
Snatch Pull + Hang Power Snatch +Hang Snatch
2 Clean Pull + Clean & Jerk
Day Three
2 Snatch Pull + Power Snatch
Clean + 3 Front Squat + Jerk
Sunday
2 Power Snatch + Hang Snatch
Clean Pull + Low Hang Clean + High Hang Power Clean
Workout of the Day 12-10-17
Workout of the Day 12-10-17
Strength
4 Sets
4-6 Sumo Deadlift 2011
1:00 Rest
0:45 Hollow Rock
2:00 Rest
Conditioning
4 Rounds
3 On, 2 Off
6 Kettlebell Swings
9 No Push Up Burpees
12 Air Squats
Please Post Results to TRIIB.
Workout of the Day 12-09-17
Workout of the Day 12-09-17
Strength
4 Sets
4-3-2-2 Front Squat 20x1 (Clean + 2 Front Squat)
1:30 Rest
:40 Max Pull-Ups (Chest to Bar)
2:00 Rest
Conditioning
3 Rounds, 0:15 transitions, 1:15 between rounds
0:45 Wall Balls
0:45 Renegade Rows
0:45 Burpee Broad Jump
0:45 Row/Bike/Run
Please Post Results to TRIIB.
Workout of the Day 12-08-17
Workout of the Day 12-08-17
Skill
Hang Power Snatch
Conditioning
16 Minutes
M1 - Hang Power Snatch 1.1
M2 - :20 L-Sit or Hang
M3 - :30 Jump Rope
M4 - 30 Bike or Row
Please Post Results to TRIIB.
Workout of the Day 12-07-17
Workout of the Day 12-07-17
Conditioning
6 Rounds
Row 200 Meter @ 90%
:30 Rest
15 Anchored Sit Ups (GHD)
:30 Rest
10 Kettlebell Swings (HPS 115/75)
1:00 Rest
Then,
15 Minutes
M1 - Run 100 Meters, Fast
M2 - 8 Clean and Jerk
M3 - 4 Turkish Get-Ups
Workout of the Day 12-06-17
Workout of the Day 12-06-17
Strength
5 Sets
5 Floor Press
1:30 Rest
:45 Elbow Plank
1:30 Rest
Conditioning
14 Minutes
6 Deadlifts
9 Toes to Bar
12 Box Jump Step Down
Please Post Results to TRIIB.
Workout of the Day 12-05-17
Workout of the Day 12-05-17
Strength
Push Jerk
5-3-2-2-1-1
Rest as needed between, build up to heavy singles
Conditioning
75 Dumbbell Thrusters 45/35
*Every 30 seconds perfrom 3 burpees
Please Post Results to TRIIB.