Barbell 12-23-18
Barbell 12-23-18
Monday
No Class due to holiday schedule
Tuesday
No Class due to holiday schedule
Thursday
10 Minutes for each
Warm-up
4 x 5 Snatch Grip RDL
Establish 1 Rep Heavy DL
Establish 1 Rep Heavy Sumo DL
3 x 15 Stiff Leg DL
AMRAP Walking Lunges
Workout of the Day 12-24-18
Workout of the Day 12-24-18
"The 12 Days of Christmas"
1 Hang Power Snatch
2 Thruster
3 Front Squat
4 Push Press
5 Hang Power Clean
6 Deadlift
7 Burpees
8 Air Squats
9 Jumping Lunges
10 Toes to Bar (knee tucks)
11 Pull-Ups (ring rows)
120 Double Unders
Please Post Results to TRIIB.
Workout of the Day 12-23-18
Workout of the Day 12-23-18
Strength
3 x 8 Back Squat
Conditioning
6 Rounds
8 Rings Rows or Pull-Ups
8 Dummbell Step-Ups per leg
50 Jump Rope
Competitor
1-2-3-4....10
Chest to Bar Pull-Up
Dual Dumbbell Front Rack Step-Ups per leg 40/30
Double Unders *10
Please Post Results to TRIIB.
Workout of the Day 12-22-18
Workout of the Day 12-22-18
Prep
10 Minute Hip Health
8 Dumbbell Staggered Stance RDL 31X1
5 Step-Ups 3111
0:30 L-Sit
Conditioning
3 Rounds
10 Single Arm Snatch 50/35
10/8 Calorie Bike
3:00 Rest
Competitor
3 Rounds
10 Single Arm Snatch 70/50
15/12 Calorie Bike
3:00 Rest
Please Post Results to TRIIB.
Workout of the Day 12/21/18
Workout of the Day 12/21/18
Strength
5 x 3 Hang Power Clean
Conditioning
Partner I Go, You Go, 5 Full Rounds each
6 Box Dips
8 Dumbbell Hang Power Clean 40/30
10 Box Jump Overs 24/20
Competitor
Partner I Go, You Go, Full Rounds
5 Rounds Each
6 Ring Dips
8 Dumbbell Hang Power Clean 60/45
10 Box Jump Overs 30/24
Please Post Results to TRIIB.
Workout of the Day 12/20/18
Workout of the Day 12/20/18
Conditioning
200 - 400 - 600 Meter Run
21 - 15 - 9 Deadlifts 135/95
Competitor
200 - 400 - 600 Meter Run
21 - 15 - 9 Deadlifts 225/155
Please Post Results to TRIIB.
Workout of the Day 12-19-18
Workout of the Day 12-19-18
Strength & Conditioning
25 Minutes, Every 5 Complete:
8-10 DB Bench 30X1
15 Banded Russian Kettlebell Swing
15 Push-Ups (Clapping)
20 Banded Pull Aparts 2010
5ea Single Arm Thrusters (50/35)
Please Post Results to TRIIB.
Workout of the Day 12-18-18
Workout of the Day 12-18-18
Strength
3 x 60 Meter Single Arm Farmers Carry w/ 0:30 hold after
Conditioning
3 Rounds
60 Meter Filly Carry 1.5/1
5 Hang Power Cleans 135/95
60 Meter Filly Carry
10 Pull-Ups
1:00 Rest
Competitor
3 Rounds
60 Meter Filly Carry 2/1.5
5 Hang Power Cleans 205/135
60 Meter Filly Carry 2/1.5
5 Bar Muscle-Ups
1:00 Rest
Please Post Results to TRIIB.