Barbell 04-01-19
Monday
3 x 12 Seated behind the neck Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Z-Press
Pyramid Barbell Bicep Curl 7 reps
Finisher: 3 x 25 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday
8EMOMs. Rest 2 minutes between EMOMS
EMOM1 = Odd: 5 Front Squat ~80% Even: 5 Pull-Ups
EMOM2 = Odd: 5 Back Squats ~80% Even: 5 Chin-Ups
EMOM3 = Odd: 12 DB Walking Lunges Even: 10 Dual DB Bent Over Row
EMOM4 = Odd: Amrap Step-Ups Even: AMRAP Ring Rows
Thursday
8EMOMs. Rest 2 minutes between EMOMS
EMOM1 = Odd: 5 Snatch Grip RDL Even: 10-20 Push-Ups
EMOM2 = Odd: 5 RDL Even: 15 Banded Tricep Extension
EMOM3 = Odd: 5 Deadlifts Even: 10 Dumbbell Bench Press
EMOM4 = Odd: 5each Single Leg RDL Even: 8each Single Arm OH Press
Workout of the Day 04-01-19
Workout of the Day 04-01-19
Spring Referral Fever Begins!
Strength
Back Squat 3 x 10
Conditioning
18 Minutes, As Many Rounds as Possible with a Partner
400 Meter Run (together)
20 Burpees (I go, you go)
30 Air Squats (synchronized)
Please Post Results to TRIIB.
Workout of the Day 03-31-19
Workout of the Day 03-31-19
Conditioning
Teams of 3, 40 Minutes
1 Person Bikes while the other 2 work
10 Sleds Down and Back
50 D-Ball Cleans
10 Sleds Down and Back
50 D-Ball Cleans
10 Sleds Down and Back
Max Calorie Bike if time remaining
Please Post Results to TRIIB.
Workout of the Day 03-30-19
Workout of the Day 03-30-19
Strength
3 x 3 Sumo Deadlift
Conditioning
Partner I Go, You Go
5 Rounds Each
5 Sumo Deadlifts @ 70-80%
5-10 Strict Pull-Ups
10-15 Push-Ups
Please Post Results to TRIIB.
Workout of the Day 03-29-19
Workout of the Day 03-29-19
Strength
1 Rep Max Push Press
Conditioning
5 x 400 Meter Run
Work:Rest 2:1
Please Post Results to TRIIB.
Workout of the Day 03-28-19
Workout of the Day 03-28-19
Strength
3 x 3 Hang Power Clean
Conditioning
25 Minutes w/ Partner
50 Burpees
50 Box Jumps 20/16 (24/20)
50 Calorie Row
50 Dumbbell Snatch 40/30 (50/35)
50 Air Squats
50 Hang Power Cleans 115/75 (155/105)
Please Post Results to TRIIB.
Workout of the Day 03-27-19
Workout of the Day 03-27-19
Strength
1 Rep Max Squat Clean Thruster
Conditioning
10 Minutes, As Many Reps as Possible
1-2-3-4-5....
Thruster 75/55 (95/65)
Hanging Knee Tuck (Toes to Bar)
Please Post Results to TRIIB.
Workout of the Day 03-26-19
Workout of the Day 03-26-19
Strength
2 x 50 Meter Farmers Carry
Conditioning
14 Minutes, As Many Rounds as Possible
500 Meter Row
50 Walking Lunges
Rest 2:00
14 Minutes, As Many Rounds as Possible
100 Single Unders (Double Unders)
20 Russian Kettlebell Swings 1/.75 (1.5/1)
30 Sit-Ups
Please Post Results to TRIIB.
Barbell 03-24-19
Monday, Upper Body
3 x 12 Seated OH Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Arnold Press
21's Barbell Bicep Curl
Finisher: 3 x 20 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday, Squat and Pull
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 5 Front Squat ~80% Even: 5 Pull-Ups
EMOM2 = Odd: 5 Back Squats ~80% Even: 5 Chin-Ups
EMOM3 = Odd: 16 DB Walking Lunges Even: 10 Dual DB Bent Over Row
EMOM4 = Odd: Amrap Walking Lunges Even: Amrap Ring Rows
Thursday, Hinge & Push
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 5 Snatch Grip RDL Even: 10-20 Push-Ups
EMOM2 = Odd: 5 RDL Even: 15 Banded Tricep Extension
EMOM3 = Odd: 5 Deadlifts Even: 10 Dumbbell Bench Press
EMOM4 = Odd: 5each Single Leg RDL Even: 8each Single Arm OH Press
Workout of the Day 03-25-19
Workout of the Day 03-25-19
Strength
Back Squat 10-8-6
Conditioning
3 x 30 Calorie Bike
Work:Rest=1:1.5
Please Post Results to TRIIB.