Workout of the Day 03-16-19
Workout of the Day 03-16-19
19.4 Recovery
15 Minutes
3 Wall Walks
300 Meter Row
:30 Plank
9 Box Jumps Step Down
Rest 2:00
15 Minutes
50 Double Unders
5 Table Top with :05 pause at top
200 Meter Run
5 Thoracic Rotations / side
20 Russian KB swings 1.5/1 pood
Please Post Results to TRIIB.
Workout of the Day 03-15-19
Workout of the Day 03-15-19
CrossFit Open 19.4
TBD
Please Post Results to TRIIB.
Workout of the Day 03-14-19
Workout of the Day 03-14-19
Strength
Hang Power Snatch + 3 OHS
Power Clean + Hang Squat Clean
Conditioning
15 Minutes
0.3 Mile Bike
10 Lateral Box Step-Overs
5ea. Single Arm Dumbbell Thruster
5ea. Windmills
Please Post Results to TRIIB.
Workout of the Day 03-13-19
Workout of the Day 03-13-19
Strength
3 x 8
Dumbbell Glute Bridge Bench
Renegade Row
Strict Toe to Bar
Conditioning
4 Rounds
8 Single Arm Russian Kettlebell Swing 1.5/1, 2/1.5
30m Single Arm Farmers Carry
8 Single Arm Clean
30 Single Arm Front Rack Carry
repeat other side
400 Meter Run
Please Post Results to TRIIB.
Workout of the Day 03-12-19
Workout of the Day 03-12-19
Strength
Deadlift 3-3-2-2
Conditioning
Partner Workout, share as needed
20 Minutes, As Many Rounds as Possible
100/75 Calorie Row
75 Sprawl / Burpee
50 Hang Power Clean 115/75, 185/115
Please Post Results to TRIIB.
Workout of the Day 03-11-19
Workout of the Day 03-11-19
Strength
Front Squat 3-3-2-2
Conditioning
4 Rounds
12 Thrusters 75/55
12 Jumping Pull-Ups
0:20 Calorie Bike
1:30 Rest b/w rounds
Competitor
4 Rounds
12 Thrusters 95/65
12 Pull-Ups
12/10 Calorie Bike
1:30 Rest b/w rounds
Please Post Results to TRIIB.
Barbell 03-10-19
Monday
SA DB Hi-Pull 3 x 6ea
Bench Press 3 Rep Max
Bent Over Row 5 x 5
DB Bench 3 x 8
Chin-Up 3 x 8
Shoulders
Tuesday, SQUAT & PULL
Supersets: 5 x 5
Front Squat & SA Row
Pull-Up & Back Squat
3 x 10ea DB Lunges & Power Cleans
Thursday,HINGE & PUSH
3 x 3 Deadlift
3 x 5 Bench Press
Superset 3x8: SL RDL & DB Bench
Superset 3x12: Stiff Deficit DL & Push-Up
Workout of the Day 03-10-19
Workout of the Day 03-10-19
Strength
Bench Press 3 x 5
Conditioning
3 Rounds
10 Devils Press 35/25
12 Box Jump Over 24/20
15 Sit-Ups
Competitor
1 Round
30 Devils Press 50/35
36 Box Jump Overs 30/24
45 Toes to Bar
Please Post Results to TRIIB.
Workout of the Day 03-09-19
Workout of the Day 03-09-19
Strength
3 Sets
8 Shoot Throughs on KB's
8/side Gorilla Rows
8/side Deadbugs
Conditioning
22 Minutes, As Many Rounds as Possible
500m Row
400m Run
30 KB swings 1.5/1 good
10-20 Push-Ups
5-10 Strict Pull-Ups
Please Post Results to TRIIB.