Workout of the Day 06-01-18
Workout of the Day 06-01-18
Strength/Skill
Gymnastics - Pull-Up
Every 90 seconds, For 5 Rounds each:
3-6 Strict Pull-Ups @ 2020 tempo (No bands, use spotters)
0:30 - 0:45 Bent Hollow Hold
Conditioning
15 Minutes
Minute 1: 2-3 Rope Climb
Minute 2: 5 Deadlift
Minute 3: 15/12 Calorie Bike
Please Post Results to TRIIB.
Workout of the Day 05-31-18
Workout of the Day 05-31-18
Strength
Hang Clean + Low Hang Clean + Clean + Jerk
Conditioning
4 Rounds
Every 4 Minutes Complete:
10/7 Calorie Sprint
8 Hang Power Cleans
4 Push Jerk
Please Post Results to TRIIB.
Workout of the Day 05-30-18
Workout of the Day 05-30-18
Strength
3 Sets
10 Deadlift 31X0
10 Dumbbell Bench Press 2020
Conditioning
Partner Chipper, 1 person works at a time
2 Rounds
40 Push Press 115/75#
40 Squats
40 Sit-Ups
40 Push-Ups
40 Power Cleans 115/75#
40 Calorie Row
Please Post Results to TRIIB.
Workout of the Day 05-29-18
Workout of the Day 05-29-18
Strength
3 x 40 Meters
Single Arm Farmers Carry, each side
Conditioning
5 Rounds
250 Meter Row
20 Single Arm Snatch 50/35
50 Meter Dumbbell Filly Carry, each side
Rest 1:00 between rounds
Please Post Results to TRIIB.
Olympic Weightlifting 05-28-18
Olympic Weightlifting 05-28-18
Snatch pull + Power snatch + Squat snatch
Power clean + 2 front squats + jerk
Barbell 05-27-18
Barbell 05-27-18
Monday
Good luck on Murphy!
Tuesday
Back Squat 5 x 3+
3 x 10ea DB Split Squat
3 x 10ea DB FR Step-Up
3 x 25 Hip Extension
Thursday
Front Squat 5 x 3
Deadlift 8 x 2
3 x 12ea Staggered Stance GM
Bands Finisher
Workout of the Day 05-28-18
Workout of the Day 05-28-18
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". It is referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Endurance 05-28-18
Endurance 05-28-18
Enjoy the long weekend. Good luck with Murph! We will meet again next Monday, 6/4/18.
Workout of the Day 05-27-18
Workout of the Day 05-27-18
Strength
3 Sets
12 Box Squat 3(1/2)X0
0:30 Weighted Plank
1:00 Glute Bridge V Walks
Conditioning
18 Minutes
600 Meter Run
4 rounds:
10 Wallballs 20/14#
5 Burpees
Please Post Results to TRIIB.
Workout of the Day 05-26-18
Workout of the Day 05-26-18
Strength
1 Rep Max Front Squat
Max Set Strict Handstand Push-Ups/Push-Ups
Conditioning
Anerobic Lactic Capacity Test
1 Rounds
15 Thrusters (challenging/unbroken)
18 Pull Ups OR 12 Burpees or sprawls if not able to perform pull ups unbroken and fast
21/15 Calorie Bike
Please Post Results to TRIIB.