Workout of the Day 03-01-18
Workout of the Day 03-01-18
Strength
4 Sets, 21X1
8-10 Kettlebell Front Rack Step Up each side
Rest :30
10 Half Lunge Pallof Press
Rest 1:30
Conditioning
12 Minutes, Every 2
Sled Down and Back
*As fast as possible. 20 seconds max
*Only add plates if necessary
1 Turkish Get-Up per side during rest
Please Post Results to TRIIB.
Workout of the Day 02-28-18
Workout of the Day 02-28-18
Strength
4 Sets, 20X2, 85% 5RM
6-8 Back Squat
Rest 1:00
6-8 Chin Up
Rest 2:00
Conditioning
3 Rounds
60 Meter One Arm Overhead, One Arm Front Rack Carry
16 Russian Kettlebell Swings
12 Push ups
200 Meter Run
Rest 2 Minutes
Please Post Results to TRIIB.
Workout of the Day 02-27-18
Workout of the Day 02-27-18
Skill
Ring Muscle-Ups
Conditioning
6 Minutes
P1: Max Muscle-Ups / Pull-Ups
P2: 250 Meter Row
6 Minutes
P1: Max Clean and Jerks 115/75
P2: 250 Meter Row
6 Minutes
P1: Max Burpees
P2: 250 Meter Row
Please Post Results to TRIIB.
Workout of the Day 02-26-18
Workout of the Day 02-26-18
Strength
3 Sets, 20X0, 75% 5RM
8-10 Sumo Deadlift
Rest 1:00
8-10 Bench Press
Rest 0:30
0:30 L-Sit, Accumulate
Rest 2:00
Conditioning
21-15-9
Kettlebell Swing (heavy - unbroken)
Dumbbell Thrusters (heavy - unbroken)
Please Post Results to TRIIB.
Barbell 02-25-18
Barbell 02-25-18
Monday
10EMOM
Odd: 12 Single Arm DB Bench
Even: 10 Single Arm DB Row
8EMOM
Odd: 12 Chin Up
Even: 12 Bench Press
6EMOM
Odd: 12 Hi Pulls
Even: 15 Dips
Tuesday
Front Squat 4RM
Front Rack Step Back Lunge 4 x 14
Stiff Leg DL 5 x 8
Tabata Squat
DB Front Rack Step Ups 5:00
Thursday
Back Squat 4RM
Deadlift 5 x 8
Good Morning 4 x 8
Max Weight Sled Push
Olympic Weightlifting 02-25-18
Olympic Weightlifting 02-25-18
Power Snatch + Snatch Push Press + Overhead Squat
Clean + Clean + Jerk
Workout of the Day 02-25-18
Workout of the Day 02-25-18
Strength
4 Sets 70% 5RM
8-10 Seated Overhead Press 20X1
Rest 0:30
8-10 Ring Row 2022
Rest 1:30
Conditioning
4 Rounds:
3 Minutes
5 Dumbbell Hang Squat Clean (light)
5 Burpee without the Jump
1 Minute
Single Unders
Please Post Results to TRIIB.
Workout of the Day 02-24-18
Workout of the Day 02-24-18
Strength
3-4 Sets, 20X1, 80% 5RM
8-10 Back Squat
Rest 1:00
8-10 Pull-Up
Rest 2:00
*Reps and weights are flexible depending on 18.1
Conditioning
3 Rounds
1-2 Rope Climbs
100 Meters Farmers Carry (Heavy)
400 Meter Run
Rest 2 Minutes
Please Post Results to TRIIB.
Workout of the Day 02-23-18
Workout of the Day 02-23-18
18.1
20 Minutes, As Many Rounds As Possible
8 Toes to Bar
10 Single Arm Dumbbell Hang Clean and Jerk
14/12 Calorie Row
Please Post Results to TRIIB.
Workout of the Day 02-22-18
Workout of the Day 02-22-18
Strength
3 sets, 3010
10-12 Single Leg Suitcase RDL per side
Rest :30
20 Landmine Oblique twists
Rest 1:30
Conditioning
6 Rounds
Every 90 Seconds
15 Second 95% Max Effort Row
75 Second Recovery Row
*Gymnastics practice when not rowing due to heats
Please Post Results to TRIIB.