Workout of the Day 05-01-19
Strength
Deadlift 8-6-4-2
CrossFit Conditioning
6 Rounds, Partner I Go, You Go (Full Rounds)
15/12 Calorie Row
30 Meter Sled Push
CrossFit Competitor
6 Rounds, Partner I Go, You Go (Full Rounds)
20/15 Calorie Row
30 Meter Sled Push 135/90#
Please Post Results to TRIIB.
Workout of the Day 04-30-19
Strength
Bench Press & Strict Pull-Up 8-6-4-2
CrossFit Conditioning
6 Rounds: 30 On, 15 Off
Calorie Bike
Kettlebell Swings 1.5/1
Burpees / Sprawls
Kettlebell Sumo Deadlift Hi-Pull
CrossFit Competitor
6 Rounds: 30 On, 15 Off
Calorie Bike
Kettlebell Swings 2/1.5
Burpees
Kettlebell Sumo Deadlift Hi-Pull
Please Post Results to TRIIB.
Barbell 04-28-19
Monday
8EMOMs. Rest 2:00 b/w
EMOM1: 8 DB Z-Press. 25 Supinated Pull Aparts
EMOM2: 5 Pendlay Row. 10 Strict HSPU or Stink Bug
EMOM3: 12 DB Bench plus :20 lockout hold. 8 Strict Pull-Ups
EMOM4: 10-20 Push-Ups. 15 Ring Rows
Tuesday
8EMOMS. Rest 2:00 b/w
EMOM1: 10 Front Squat. 10 Pull-Ups
EMOM2: 5 Back Squat. 15 Ring Rows
EMOM3: 12 DB Lunges. 12 DB Bent Row
EMOM4: 12 DB Step-Ups. 12 Bicep Curls
Thursday
8EMOMS. Rest 2:00 b/w
EMOM1: 8ea SA CrossBody RDL. 10 T-Push-Ups
EMOM2: 10 Hamstring Slider Curls. 10 DB Bench
EMOM3: Monster Walk. 10 Barbell Bench
EMOM4: 5 Snatch Grip RDL. 5 Barbell Bench
Workout of the Day 04-29-19
Strength
Back Squat 8-6-4-2
CrossFit Conditioning
Every 2 Minutes for 12 minutes
10 Kettlebell Walking Lunges 1.5/1
3 Skin the Cats on Low Rings
CrossFit Competitor
Every 2 Minutes for 12 minutes
10 Kettlebell Front Rack Walking Lunges 2/1.5
3-5 Ring Muscle Ups
Please Post Results to TRIIB.
Workout of the Day 04-28-19
Strength
3 Sets
10 Single Arm Overhead Press 30X1
10 Single Arm Crossbody Clean
0:30 - :45 Ring Front Leaning Rest
Conditioning
6 x 500 Meter Row
1:1 Work:Rest
Please Post Results to TRIIB.
Workout of the Day 04-27-19
CrossFit Conditioning
Scaled Viola
20 Minutes, As Many Rounds as Possible
200 Meter Run
8 Power Snatch 75/55
9 Pull-Ups / Ring Row
10 Power Clean
CrossFit Competitor
'Viola'
20 Minutes, As Many Rounds as Possible
400 Meter Run
11 Power Snatch 95/65
17 Pull-Ups
13 Power Clean
Please Post Results to TRIIB.
Workout of the Day 04-26-19
Warm-Up
12 Minutes, Every Minute
M1 5ea Barbell Single Leg RDL
M2 10 Lateral Box Step-Overs
M3 8ea Single Arm DB Hi-Pull
M4 Wall Facing HS Hold :20 (Pike HS hold on the box)
Conditioning
With a partner
3 Minute Max Calorie Bike
6 Minutes to Establish 3RM Push Press (from a rack)
3 Minute Max Calorie Bike
Score = Total Cals + Weight
Please Post Results to TRIIB.
Workout of the Day 04-25-19
CrossFit Conditioning
1000 Meter Row
Rest 4:00
3 Rounds (5 Minute Cap)
12 Thruster 75/55
200 Meter Run
Rest 4:00
3 Rounds (5 Minute Cap)
15 Wallballs
200 Meter Run
Rest 4:00
1000 Meter Row
CrossFit Competitor
1000 Meter Row
Rest 4:00
Five Minute Cap:
50 Thruster 75/55
25 Calorie Bike
Rest 4:00
Five Minute Cap:
60 Wallballs
30 Calorie Bike
Rest 4:00
1000 Meter Row
Please Post Results to TRIIB.
Workout of the Day 04-24-19
Strength
Deadlift 10-8-6-6
CrossFit Conditioning
10 Total Rounds, Alternate Movements with a Partner
8 Slamballs 50/30
10 Box Jump Overs 20/16
100 Meter Run
CrossFit Competitor
10 Total Rounds, Alternate Movements with a Partner
8 D-Ball Cleans 100/70
10 Box Jump Overs 24/20
100 Meter Run
Please Post Results to TRIIB.