Workout of the Day 07-11-18

Workout of the Day 07-11-18

Strength
1 Rep Max Back Squat
5 Rep Max Box Squat

Conditioning
10 Minutes, As Many Reps as Possible
Arrested Step-Ups 24/20"

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 07-10-18

Workout of the Day 07-10-18

Strength
Max Rep Strict Pull-Up

Conditioning
Chipper Test
600 Meter Run
40 Wallballs
30 Single Arm Snatch
20 Toes to Bar
10 Burpees
20 Toes to Bar
30 Single Arm Snatch
40 Wallballs
600 Meter Run

Please Post Results to TRIIB.

by mike metzger

Barbell 07-08-18

Barbell 07-08-18

Monday
Bench Press 3 x AMRAP 80%, then 2 x 12
Superset:3 x 12 Dumbbell Incline Press + 20 Banded Tricept Extensions
Superset: 3 x 12 Dumbbell Bench & 25 Pull Aparts
Finishers: Rows, Snow Angles, Push-Ups

Tuesday
Back Squat 3 x AMRAP 80%, then 3 x 8
Deadlift 3 x 12
KB Finisher

Thursday
Front Squat 3 x AMRAP 80%
Front Rack Lunge 3 x 10ea
Deadlift 5 x 5
DB Finisher

by mike metzger

Olympic Weightlifting 07-10-18

Olympic Weightlifting 07-10-18

Snatch Doubles
Clean + Front Squat + Jerk

by mike metzger

Endurance 07-09-18

Endurance 07-09-18

3 Rounds
Sprint 100, Jog 300
Sprint 200, Jog 200
Sprint 300, Jog 100
Sprint 400

by mike metzger

Workout of the Day 07-09-18

Workout of the Day 07-09-18

Strength
100 Meter Single Arm Farmers Carry Each Arm, Max Weight
Max Rep Bench @ Bodyweight/0.75 (goal is 10+ reps, scale accordingly)

Conditioning
3 Attempts at Fastest 100 Meter Row Sprint

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 07-08-18

Workout of the Day 07-08-18

Strength
3 Sets
5 Strict Press 20X1
Max Time Prone Dumbbell Row Hold

Conditioning
2 Rounds, 30 Minute Cap
1000 Meter Row
50 Air Squats
800 Meter Run
40 Air Squats
1 Mile Bike
30 Air Squats
Please Post Results to TRIIB.

by mike metzger

Workout of the Day 07-07-18

Workout of the Day 07-07-18

Strength
Every 90 Seconds, 5 rounds each
Odd: 6-10 Strict Pull -Ups 2020 (No bands)
Even: :20 Hollow Hold

Conditioning
12-10-8-6-4-2 Burpee Box Overs
24-20-16-12-8-4 Kettlebell Swings
*200 Meter Row between each round

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 07-06-18

Workout of the Day 07-06-18

Strength
3 Rep Max Clean and Jerk

Conditioning
4 Rounds
9 Deadlift 135/95
7 Hang Power Clean
5 Push Jerk

Please Post Results to TRIIB.

by mike metzger

Workout of the Day 07-05-18

Workout of the Day 07-05-18

Strength
2 x 120 Meter Single Arm Farmers Carry

Conditioning
12 Minutes:
20 Double Unders
5 Knees to Elbows
5 Dumbbell Hang Squat Cleans 50/35

Please Post Results to TRIIB.

by mike metzger