Workout of the Day 01-18-19
Strength & Conditioning
7 Rounds, Every 3 Minutes
3 Bench Press
3 Power Clean
3 Thrusters
Please Post Results to TRIIB.
Workout of the Day 01-17-19
Strength
3 Sets
60 Meter D-Ball Carry w/ :30 hold
Conditioning
3 Rounds
50 Meter Single Arm Farmers Carry 70/50
10 Single Arm Dumbbell Cross Body Deadlift
2 Rope Climbs
50 Meter SA FC
10 SA DB Cross Body DL
2 Rope Climbs
400 Meter Run
Please Post Results to TRIIB.
Workout of the Day 01-16-19
Strength
3 x 8 Back Squat
CrossFit Conditioning
18 Minutes
12 Barbell Front Rack Step Back Lunges (115/75)
10 Dumbbell Push Press 50/35
0:30 Handstand Hold (Overhead Hold)
Sled Down and Back
CrossFit Competitor
18 Minutes
12 Barbell Front Rack Step Back Lunges 155/105
10 Handstand Push-Up
0:30 Handstand Hold (Overhead Hold)
Sled Down and Back
Please Post Results to TRIIB.
Workout of the Day 01-15-19
Prep
10 Minutes, ‘Hip Health Prep’
10 Meter Dual DB SL RDL March
0:30 Hollow Hold
0:30 Hip Windsheild Wipers
Conditioning
5 Rounds
2:00 Recovery Row/Bike
2:00 As Many Rounds as Possible
3 Devils Press 35/25 (50/35)
7 Box Jump 24/20 (30/24)
Please Post Results to TRIIB.
Barbell 01-13-18
Monday
3 x 12 Close Grip Bench
3 x 10 Bench Press
3 x 8 Wide Grip Bench
50 Chin-Ups
75 Bicep Curls
100 Push-Ups
Tuesday
10:00 to warm-up
10:00 3 x 3 Front Squat
10:00 3 x 3 Back Squat
10:00 3 x 15 Hip Extension w/ sorenson hold
10:00 3 x 20 DB Step-Ups
10:00 DB Hamstring March
Thursday
10:00 to warm-up
10:00 accomplish 3 x 8ea SS DB RDL
10:00 to accomplish 3 x 10 RDL
10:00 to accomplish 3 x 10 Deficit DL
10:00 for Sled Finisher
Workout of the Day 01-14-19
Strength
5 x 3 Hang Power Snatch
Conditioning
Partners, ‘Double Isabelle”
60 Snatch, shared 115/85 (135/95)
@ 8:00
1 Mile Race Against Partner
Please Post Results to TRIIB.
Workout of the Day 01-13-19
Conditioning
5 x 2AMRAP, 1:00 Rest
3ea Jumping Lunges
6 Pull-Ups (Chest to Bar)
9 Kettlebell Swings 1.5/1 (2/1.5)
Please Post Results to TRIIB.
Workout of the Day 01-12-19
Strength & Conditioning
5 Sets, Every 4:00 Complete
4-6 Barbell Bench 20X1
20 Pull Aparts 20X0
20 Dual Dumbbell Front Squats 35/25 (50/35)
Please Post Results to TRIIB.
Workout of the Day 01-11-19
Strength
3 x 90 Single Arm Farmers Carry
CrossFit Conditioning
3 Rounds
90 Meter Goblet Carry 1.5/1
15 Russian KBS 1.5/1
5-8 Strict Pull-Up
1 Mile Bike/750 Meter Row
*scale row or bike to 3:00
CrossFit Competitor
3 Rounds
90 Meter D-Ball Carry 100/70
10 D-Ball Cleans
5-8 Ring Muscle-Ups
1 Mile Bike / 750 Meter Row
Please Post Results to TRIIB.