Workout of the Day 07-16-19
Strength:
Bench Press & Strict Pull-Up
12-10-8
Conditioning:
20EMOM
M1: 0:55 Row
M2: 10 Straight Leg Raises & 10 Dual KB Deadlift 1.5/1 pood
Competitor:
20EMOM
M1: 250 Meter Row
M2: 10 Toes to Bar & 10 Dual KB Deadlift 2/1.5 pood
Workout of the Day 07-15-19
Strength
Back Squat
12-10-8
Conditioning:
800 Meter Run
21 DB Thrusters 35/25
600 Meter Run
15 DB Thrusters
400 Meter Run
12 DB Thrusters
200 Meter Run
9 DB Thrusters
Competitor
800 Meter Run
21 DB Thrusters 50/35
600 Meter Run
15 DB Thrusters
400 Meter Run
12 DB Thrusters
200 Meter Run
9 DB Thrusters
Barbell 07-15-19
Monday
same exercises as last week, less reps more weight
Bench Press 3 x 4-6
Strict Pull-Up 3 x 4-6
Superset1, 3 x 6-8 DB Bench Press & 15 Ring Row
Superset2: 3 x 6-8 Seated OH DB Press & 25 Horizontal Band Pulls
Tuesday
same exercises as last week, more reps same weight
Front Squat 3 x 6-8
Back Squat 3 x 6-8
Superset: 3 x 10 DB Lunges + 10 DB RDL
Finisher: 400 Meter Single Arm Farmers, Every Switch begins w/ 10 SA Russian KBS
Thursday
same exercises as last week, less reps more weight
Snatch Grip RDL 3 x 8
RDL 3 x 6
Deadlift 3 x 3
Finisher: 200 Meter D-Ball Carry, Every Drop = 5 D-Ball Squats
Workout of the Day 07-14-19
Strength
Strict Press 15-12-9
CrossFit Conditioning
Share as Needed w/ Partner
3 Rounds w/ Partner, 30:00 Time Cap
10 Modified Rope Climbs
25 D-Ball Cleans 70/50
50 Box Jumps 20/16
200 Meter Run together
1:00 Plank Hold Together
CrossFit Competitor
Share as Needed w/ Partner
3 Rounds, 30:00 Time Cap
10 Rope Climbs
25 D-Ball Cleans 100/70
50 Box Jumps 24/20
300 Meter Run together
1:00 Handstand Hold Together
Please Post Results to TRIIB.
Workout of the Day 07-13-19
Strength
15 Minutes to build up to a heavy Power Clean Triple
CrossFit Conditioning
'The Chief'
5 Rounds of 3 Minutes, As Many Reps as Possible
1 Minute Rest between Rounds
3 Power Clean 135/95
6 Push-Ups
9 Air Squats
CrossFit Competitor
"Heavy Chief'
5 Rounds of 3 Minutes, As Many Reps as Possible
1 Minute Rest between Rounds
3 Power Clean 185/125
6 Push-Ups
9 Air Squats
Please Post Results to TRIIB.
Workout of the Day 07-12-19
CrossFit Conditioning
2 SETS
8 Minutes, As Many Rounds as Possible
1/.8 Mile Bike
8ea SA DB Hang Power Snatch 45/30
Rest 1:30
8 Minutes, As Many Rounds as Possible
600 Meter Row
15 MedBall Cleans 14/10
Rest 1:30
CrossFit Competitor
2 SETS
8 Minutes, As Many Rounds as Possible
1/.8 Mile Bike
8ea Single Arm Kettlebell Snatch 1.5/1
Rest 1:30
8 Minutes, As Many Rounds as Possible
600 Meter Row
15 MedBall Cleans 20/14
Rest 1:30
Please Post Results to TRIIB.
Workout of the Day 07-11-19
Strength
Deadlift 15-12-10
CrossFit Conditioning
4 Rounds
10 Sumo Deadlift Hi-Pull 75/55
100 Meter Run
10 Ring Rows / Pull-Ups
100 Meter Run
1:00 Rest
CrossFit Competitor
4 Rounds
10 Sumo Deadlift Hi-Pull 95/65
100 Meter Run
10 Pull-Ups
100 Meter Run
1:00 Rest
Please Post Results to TRIIB.
Workout of the Day 07-10-19
CrossFit Conditioning
Partner I Go, You Go, Alternate Movements / Pair
6 Rounds:
15/12 Calorie Bike
20 Wallballs & 10 Dual DB Hang Power Cleans 45/30
20 Kettlebell Swings 1.5/1
CrossFit Competitor
Partner I Go, You Go, Alternate Movements / Pair
6 Rounds:
20/18 Calorie Bike
30 Wallballs & 15 Dual DB Hang Power Cleans 60/40
30 Kettlebell Swings 2/1.5
Please Post Results to TRIIB.
Workout of the Day 07-09-19
Strength
Bench Press & Strict Pull-Up 15-12-10
CrossFit Conditioning
3 Rounds
50 Meter Single Arm Farmers Carry 1.5/1
50 Second Plank
500 Meter Row
CrossFit Competitor
3 Rounds
50 Meter Single Arm Farmers Carry 2/1.5
50 Ring Front Leaning Rest
500 Meter Row
Please Post Results to TRIIB.