Workout of the Day 01-10-19
Strength
3 x 8 Front Squat
Conditioning
20 Minutes, As Rounds as Possible
400 Meter Run
10 Sumo DL Hi-Pull 75/55 (95/65)
10 Dual KB Front Rack Tall Kneel to Stands 1/.75 (1.5/1)
0:30 Front Leaning Rest (Rings)
Please Post Results to TRIIB.
Workout of the Day 01-09-19
Prep
10 Minutes of ‘Hip Health Prep’
10 Single Arm Dumbbell Crossbody RDL 30X1
1:00 Hollow Banded March
Conditioning
4 Rounds
12/9 Calorie Bike (15/12)
12 Deadlift 95/65 (115/75)
9 Hang Power Clean
6 Push Press
3 Burpees (Bar Facing)
Rest 2:00
Please Post Results to TRIIB.
Barbell 01-06-19
Monday
Superset: 3 x 12 Close Grip Bench Press & Chin-Up
Superset: 3 x 12 DB Bench Press & Ring Row
Superset: 3 x 12 Reverse Fly & 20 Push-Ups
Tuesday
10:00 to Warm-Up
10:00 to accomplish 3 x 5 Front Squat 85%
10:00 to accomplish 4 x 5 Back Squat 85%
10:00 to accomplish 3 x 10 Front Rack Step-Ups
10:00 to accomplish 3 x 10 DB Walking Lunges
10:00 for Walking Lunges
Thursday
10:00 to Warm-Up
10:00 to accomplish 3 x 10 Single Leg DB RDL
10:00 to accomplish 4 x 2 Conventional DL
10:00 to accomplish 4 x 1 Conventional DL
10:00 to accomplish 3 x 10 Sumo Deadlift
10:00 for Sled
Olympic Weightlifting 01-08-19
TuesdayPower Snatch Double
Power Clean + Front Squat w/ Paise + Front Squat + Jerk
Workout of the Day 01-07-19
Conditioning
100 Thrusters 45/35
*EMOM 3 Burpee
Competitor
100 Thrusters 75/55
*EMOM 3 Burpee Pull-Ups
Please Post Results to TRIIB.
Workout of the Day 01-06-19
Conditioning
4 Sets
5-8 Barbell Bench 21X1
10 Dumbbell Hammer Curls 20/15 (35/25)
20-25 Push-Ups (Scale to band assisted at waist)
25 Banded Pull Aparts 20X0
12 Jumping MedBall Squats 50/30 (100/70)
2:00 Rest
Please Post Results to TRIIB.
Workout of the Day 01-05-19
Strength
3 x 60 Meter Farmers Carry w/ 0:30 Hold
Conditioning
16E2MOM
Minutes 1-2: 60 Meter Mixed Carry each side, FR & OH (1/.75)
Minutes 3-4: 10 Hang Power Snatch 85/55 & 15 Box Jumps 20/16
Competitor
16E2MOM
Minutes 1-2: 60 Meter Mixed Carry each side, FR & OH (1.5/1)
Minutes 3-4: 10 Hang Power Snatch 115/75 & 15 Box Jumps 24/20
Please Post Results to TRIIB.
Workout of the Day 01-04-19
Strength
3 x 8 Back Squat
Conditioning
5 Rounds (20 Minute Cap)
400 Meter Run
10 Dumbbell Box Step-Overs 35/25, 20/16
10 Dumbbell Power Clean
10 Dumbbell Push Press
Competitor
5 Rounds (20 Minute Cap)
400 Meter Run
10 Dumbbell Box Step-Overs 50/35, 24/20
10 Dumbbell Power Clean
10 Dumbbell Push Press
Please Post Results to TRIIB.