Workout of the Day 09-17-18
Workout of the Day 09-17-18
Strength
3 Sets
8 Inverted Row 11X3
:25 L-Sit Flutter Kicks
Conditioning
Teams of 3 (Stadium Style)
400 Meter Run
10 D-Ball Squat Cleans (alternating shoulders)
30 Meter Sled
15 Handstand Push-Ups
75 Double Unders
15 Handstand Push-Ups
30 Meter Sled
10 D-Ball Squat Cleans
400 Meter Run
Please Post Results to TRIIB.
Olympic Weightlifting 09-18-18
Olympic Weightlifting 09-18-18
Tuesday
7 @ 80%
Snatch Double
Clean Pull + Power Clean + Jerk
Barbell 09-17-18
Barbell 09-17-18
Monday
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press & Strict Pull-Up
start at 55% and build to AHAP, weight the pull-ups if possible / lessen bands to as little as possible
Superset: 3 x 8ea SA DB Hi Pull 20X1, 25 banded pull aparts
Superset: 15 Ring Rows, 12 DB Z-Press
Tuesday
10EMOM 5 Back Squats @ 72%
Back Squat 1 x 20
Deficit RDL 3 x 15
300 Walking Lunges
Thursday
8E2MOM 5 Front Squats
20E2MOM 2 Deadlift, building
Bi-Polar Staggered Stance GM 3 x 8ea
300 Walking Lunges
Workout of the Day 09-16-18
Workout of the Day 09-16-18
Conditioning
0:00 - 4:00
10 Wallballs
30 Power Snatch 75/55
4:00 - 8:00
30 Wallballs
20 Power Snatch
8:00 - 12:00
50 Wallballs
10 Power Snatch
Please Post Results to TRIIB.
Workout of the Day 09-15-18
Workout of the Day 09-15-18
Strength
4 Sets
10 Front / Overhead Squat 21X1
Max Time Archer Hold, each
Conditioning
2 Rounds
9 Minutes Rounds, 2 Minute Rest between
400 Meter Run
3/3 Renegade Rows 21X1
5/5 Single Leg RDL 21X1
Please Post Results to TRIIB.
Workout of the Day 09-14-18
Workout of the Day 09-14-18
Strength & Conditioning
4-5 Sets
10 Push Press 20X2
15 Barbell Curls 21X1
25 Banded Pull Aparts 20X2
50 Meter Single Arm Overhead Carry
Rest :30 between movements, 2-3:00 between rounds
Please Post Results to TRIIB.
Workout of the Day 09-13-18
Workout of the Day 09-13-18
Strength
3 Sets
10 Inverted Row 21X2
:20 L-Sit
Conditioning
Partner (share as needed)
8 Rope Climbs
32 Thrusters 155/105#
6 Rope Climbs
24 Thrusters
4 Rope Climbs
16 Thrusters
Please Post Results to TRIIB.
Workout of the Day 09-12-18
Workout of the Day 09-12-18
Strength
Power Clean + Hang Power + Hang Squat + Squat Clean
3 x 12 Dumbbell Z- Press 20X0
Conditioning
5 Rounds
Every 2:00
6 Pull ups (C2B, or Ring Rows)
6 Kettlebell swings 2/1.5
4-10 Calorie bike (Repeatable Hard Effort)
*goal = sub 1:00 rounds
Please Post Results to TRIIB.
Workout of the Day 09-11-18
Workout of the Day 09-11-18
'Gone But Never Forgotten'
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996 Meter Row/Ski
Two mile run in honor of firefighter Stephen Siller, who ran with over 70lbs of gear through the Brooklyn battery tunnel while off duty to make his way to the towers, the tunnel is approx. 2 miles. Twenty three muscle-ups for the fallen NYPD Officers. Three hundred forty three Air Squats for the fallen FDNY Firefighters. Thirty seven deadlifts for each of the fallen PAPD Officers. 2,996 Meter Row, in memory of the two thousand, nine hundred ninety-six lives lost that day lost that day. Scale appropriately and partition the middle as needed.
Please Post Results to TRIIB.