Barbell 04-08-18
Monday
3 x 8 Behind the Neck Push Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Incline Press
3 x 12 Hammer Curls
Finisher: 3 x 25 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 12 Dual DB Front Squat ~80% Even: 5 Pull-Ups
EMOM2 = Odd: 8ea Bulgarian Split Squat Even: 8ea SA Row
EMOM3 = Odd: 12 DB Step-Ups Even: 15 Ring Row
EMOM4 = Odd: Amrap Walking Lunges Even: AMRAP Band Bicep Curls
Thursday
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 12 KB Deadlift Even: 10 Barbell Bench
EMOM2 = Odd: 8ea Staggered Stance Good Morning Even: 10-20 PushUps
EMOM3 = Odd: 5 Deadlifts Even: 10 DB Fly
EMOM4 = Odd: 2 Deadlifts Even: 15-30 Tricep Ext
Workout of the Day 04-08-19
Workout of the Day 04-08-19
Strength
Back Squat 10-10-8-6
CrossFit Conditioning
3 Rounds
30 Single Arm Snatch 40/30#
30 Single Dumbbell Step-Ups 20/16"
CrossFit Competitor
For Time
100 Single Arm Snatch 50/35#
100 Single Dumbbell Step-Ups 24/20"
Please Post Results to TRIIB.
Workout of the Day 04-07-19
Workout of the Day 04-07-19
Strength
Push Press 3 x 5
Conditioning
2 Rounds:
P1: 200 Meter Run
P2: 20 Wallballs / Squats
20 Box Jumps Step Down 24/20"
20 Pull-Ups / Ring Rows
20 Toes to Bar / Knee Ups
20 Double Unders / Jump Rope
Please Post Results to TRIIB.
Workout of the Day 04-06-19
Workout of the Day 04-06-19
Strength
Hang Power Clean 3 x 5
Conditioning
3 Total Rounds: (each partner has to do the hold AND the work before they move on)
P1. Hold Plank
P2. 2 Man Makers
P1. Hang on the Pull Up Bar
P2. 5 Hang Power Cleans + 10 Squat Jumps
P1. Barbell Front Rack Hold
P2. Sled Down and Back
Please Post Results to TRIIB.
Workout of the Day 04-05-19
Workout of the Day 04-05-19
Skill
Practice Rowing
Conditioning
8 Minutes as Many Rounds as Possible
P1. Row 250 Meters
P2. 12 D-Ball Cleans
Rest 3 Minutes
8 Minutes as Many Rounds as Possible
P1. Bike 12/8 cals
P2. SA OH Carry 30M/Side
Please Post Results to TRIIB.
Workout of the Day 04-04-19
Workout of the Day 04-04-19
Strength
Pull-Up 3 x 10
Conditioning
Break up however you choose with a partner, 1 person works at a time
50 Ring Row or Weighted Pull Ups
60 Calorie Bike
70 Single Arm Snatch
8 x 200 Meter Run (I go, You go)
Please Post Results to TRIIB.
Workout of the Day 04-03-19
Workout of the Day 04-03-19
Strength
Deadlift 3 x 10
Conditioning
10 Total Rounds: I go, You go alternating each movement with a partner
20 Kettlebell Swings
15 Box Jump
10 Push-Ups
Please Post Results to TRIIB.
Workout of the Day 04-02-19
Workout of the Day 04-02-19
Strength
Bench Press 3 x 10
Conditioning
15 Minutes, As Many Rounds Alternating with a Partner
8 Dumbbell Push Press
12 Sit-Up or Toes to Bar
30 Jump Rope or Double Unders
Please Post Results to TRIIB.
Olympic Weightlifting 04-02-19
Tuesday
Snatch Pull + Snatch + Overhead Squat
Power Clean + Hang Power Clean + Hang Squat Clean + Clean