Workout of the Day 01-16-18
Workout of the Day 01-16-18
Strength/Skill
Power Snatch + Hang Power Snatch
20 minutes to build up
3 seated box jumps before sets
Conditioning
5 Rounds
3 Minutes
3 Power Snatch (75/55)
4 Box Jump Step Down 24/20"
5 Hand release push ups
1 Minute Rest
*goal is to increase score each round
Please Post Results to TRIIB.
Workout of the Day 01-15-18
Workout of the Day 01-15-18
Strength
4-3-2-1 Front Squat 20X2
1:30 Rest
6 Single Arm Ring Row 20X2
1:30 Rest
Conditioning
12 Minutes
Odd: 12 Dumbbell Thrusters
Even: 0:30 Max Pull-Ups (Bar Muscle-Ups)
12 Minutes
M1 15 Meter Kettlebell Front Rack Walking Lunge
M2 12/9 Calorie Row
M3 10-12 Burpees (8" target)
Please Post Results to TRIIB.
Olympic Weightlifting 01-14-18
Olympic Weightlifting 01-14-18
Tuesday
Snatch Triple
Clean and Jerk Double
5 Sets of each at 80%
Day Two
High Hang Snatch
High Hang Clean and Jerk
Barbell 01-14-18
Barbell 01-14-18
Monday
Superset 1: 5 x 12 Bent Over Row & DB Bench & DB DL
Superset 2: 4 x 10 Chin-Up + DB Strict Press
Superset 3: 3 x 20 Banded Push-Ups & Ring Rows
Tuesday
Add 5-20 pounds from last week
Back Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Deadlift 10EMOM 1 Rep, building up to 95%
Stiff Leg Deadlift 3 x 8
Snatch Grip RDL 3 x 8
Thursday
Add 5-20 pounds from last week
Front Squat 10E2MOM, 2 x 10, 8, 6, 4, 2
Sumo Deadlift 10EMOM 1 Rep, building up to 95%
KB Finisher
Workout of the Day 01-14-18
Workout of the Day 01-14-18
Strength
2-2-2-1-1-1
Power Clean
Conditioning
3 Rounds
6 Minutes,
500 Meter Row OR 400 Meter Run Buy-In
- As Many Rounds in Remaining Time -
3 Hang Power Snatch (135/95)
6 Push Ups (Clapping)
9 Sit Ups (GHD)
2 Minute Rest
*increase score from round to round
Please Post Results to TRIIB.
Workout of the Day 01-13-18
Workout of the Day 01-13-18
Strength
4 Sets
6-8 Reverse Goblet Lunge per 30X1
1:00 Rest
6-8 Dual Dumbbell Prone Row 11X2
1:00 Rest
Conditioning
18 Minutes
30 Calorie Row
40 Meter Farmers Carry
5 Wall Walks
60 Double Unders
Please Post Results to TRIIB.
Workout of the Day 01-12-18
Workout of the Day 01-12-18
Warm-Up
10 Minutes
8 Handstand Push-Ups
12 Light Russian Kettlebell Swings
24 Jump Rope
Conditioning
5 Sprint Sets
150 Meter Row
10 Burpees
10 Box Jumps
:20 Bike
3 Minute Rest Walk
Please Post Results to TRIIB.
Workout of the Day 01-11-18
Workout of the Day 01-11-18
Strength
4 Sets
Hang Clean + 3 Front Squat 21X1
1:30 Rest
6-8 Chainsaw Row 21X1
2:00 Rest
Conditioning
16 Minutes
Minute 1: 5 Squat Clean Thrusters
Minute 2: 8-10 Toes to Bar (3-6 Muscle-Ups)
Minute 3: 20 Jumping Lunges
Minute 4: 8 Renegade Rows
Please Post Results to TRIIB.
Workout of the Day 01-10-18
Workout of the Day 01-10-18
Strength
4 Sets
2-4-6 Sumo Deadlift Drop Set (2 Heavy, then 4 Medium, then 6 Light)
1:00 Rest
6-8 Standing Single Arm Kettlebell Press 2112
1:00 Rest
Conditioning
3 Rounds
1:00 5 Deadlift + 5 Push-Ups + 5 Squats
0:30 Rest
1:00 Devils Press (DB Burpee G2O) 45/30
0:30 Rest
1:00 10 Russian Kettlebell Swints + 20 Double Unders
1:30 Rest
*goal is consistency
Please Post Results to TRIIB.
Workout of the Day 01-09-18
Workout of the Day 01-09-18
Strength
8 Sets, Every 1:15 Perform
Push Jerk + 2 Split Jerk
Then,
4 x 5 Push Press
Rest as needed between sets
Conditioning
Partner Workout
10 Rounds for Time
15/12 Calorie Row
15 Hand Power Cleans 95/65lbs (135/95)
10 Burpee Over Rower
*partners alternate every movement
Please Post Results to TRIIB.