Workout of the Day 07-01-19
Strength
Thruster 1-1-1
CrossFit Conditioning
14 Minutes Partner FranMRAP
Partner 1: 200m Run
Partner 2:
8 Thrusters 75/55
8 Pull-Ups (Jumping)
CrossFit Competitor
14 Minutes Partner FranMRAP
Partner 1: 200m Run
Partner 2:
21-15-9
Thrusters 95/65
Pull-Ups
Please Post Results to TRIIB.
Endurance 07-01-19
Monday
Threshold Workout
800-1600 Meter Run, scaled to ~5:00
Rest 3:00 between reps
4 Reps Total
Barbell 07-01-19
Monday
Bench Press 3 x 8
Strict Pull-Up 3 x 8
Superset1, 3 x 12 DB Bench Press & 15 Ring Row
Superset2: 3 x 10 Seated OH DB Press & 25 Horizontal Band Pulls
Tuesday
Front Squat 3 x 5
Back Squat 3 x 5
3 x 20 DB Lunge & 15 Bent Over Row
400 Meter Farmers Carry, every 50 paces 10 Push-Ups
Thursday
Snatch Grip RDL 3 x 10
RDL 3 x 8
Deadlift 3 x 5
400 Meter Ball Carry
Workout of the Day 06-30-19
CrossFit Conditioning / Competitor
3 x 8:00 EMOM w/ 2:00 break b/w
A1: 60 Meter Dual Front Rack Carry 1.5/1, 2/1.5
A2: 0:50 Run, 200m Run
B1: 0:30 Perfect Push-Ups 3020
B2: 14 Dumbbell Front Foot Elevated Step Back Lunges Lunges 20X0
C1 15 Kettlebell Swings 1.5/1, 2/1.5
C2 8ea Lawnmower Rows 1.5/1, 2/1.5
Please Post Results to TRIIB.
Workout of the Day 06-29-19
CrossFit Conditioning
6 Rounds for Time
15 Air squats
10 Power Cleans 95/65#
5 Pull Ups
200-400 Meter Run
CrossFit Competitor
'Hot Shots 19'
6 Rounds for time
30 Air squats
19 Power Cleans 135/95#
7 Strict Pull ups
400 Meter Run
Please Post Results to TRIIB.
Workout of the Day 06-28-19
CrossFit Conditioning / Competitor
30-50 Wallballs 14/10, 20/14
15/10, 25/20 Calorie Bike
25 Meter Sled
Rest 5:00
50 Meter Sled
15-25 Wallballs
15/10 Calorie Bike
Rest 5:00
15/10,25/20 Calorie Bike
50 Meter Sled
10-15 Wallballs
Rest 5:00
Round 4 pick which triplet to repeat
Please Post Results to TRIIB.
Workout of the Day 06-27-19
Strength
Dumbbell Incline Bench Press 6-6-4
CrossFit Conditioning
AMRAP with a Partner
2:00 DB Push Press 35/25
2:00 Rope Climbs
2:00 Sprawls
2:00 Rope Climbs
2:00 DB Push Press
2:00 Rope Climbs
2:00 Sprawls
2:00 Rope Climbs
CrossFit Competitor
AMRAP with a Partner
2:00 DB Push Press 50/35
2:00 Legless Rope Climbs
2:00 Burpees
2:00 Legless Rope Climbs
2:00 DB Push Press
2:00 Rope Climbs
2:00 Burpees
2:00 Rope Climbs
Please Post Results to TRIIB.
Workout of the Day 06-26-19
2 Sets:
9 Minutes, As Many Rounds as Possible
450 Meter Row
7 Push Up / Ring Dip
14-21 Air squat
Rest 2:00
9 Minutes, As Many Rounds as Possible
.8/.6 Bike
:20 Side Plank R
:20 Side Plank L
7ea Single Arm Russian Kettlebell Swings 1.5/1, 2/1.5
Rest 2:00
Please Post Results to TRIIB.
Workout of the Day 06-25-19
Skill
8 Minutes, Every :30
2 High Hang Power Clean
2 Low Hang Power Clean
2 Power Clean
Rest/Add load
CrossFit Conditioning
8 Rounds, Every 2:00 Complete
3-5 Power Cleans
5/side Turkish Sit Up
6 Box Jump Over 24/20
CrossFit Competitor
8 Rounds, Every 2:00 Complete,
1-2 Power Cleans (add load each round)
3/side Turkish Get Up
6 Box Jump Over 30/24 (focus on explosive jumping)
Please Post Results to TRIIB.
Olympic Weightlifting 06-25-19
Tuesday
Last Oly Session before Oly class takes a break for the summer! Come and Max-Out