WODs & Blog

Workout of the Day 03-08-18

Skill
Double Unders

Strength
3 Sets
6-8 RNT Lunge 3131
Rest 1:00
6-8 Dumbbell Bent Over Row 21X2
Rest 1:00 

Conditioning
10 Minutes, Teams of 3
P1. Jump Rope, Singles or Doubles
P2. Sled Down and Back (pacer)
P3. Rest
P4. Plank

Please Post Results to TRIIB.

Workout of the Day 03-07-18

Strength
16 Minutes, Every 2 Minutes
2 Barrier Jumps
:30 Rest
Power Snatch + Hang Snatch + Snatch

Conditioning
0-4 Minutes
‘Isabelle’, 30 Power Snatch 135/95
4-10 Minutes
2 x 10 Powell raise per side
10-12 Minutes
Max Calorie Bike

Please Post Results to TRIIB.

Workout of the Day 03-06-18

Strength
3 Sets, 20X1, 85% 5 RM
6-8 Deadlift
1:00 Rest
6-8 Dumbbell Bench Press
:30 Rest
Accumulate :30 L-Hang
2:00 Rest

Conditioning
For Time @95% effort
8-6-4-2-4-6-8
Power Clean (touch and go)
Toes to Bar

Please Post Results to TRIIB.

Workout of the Day 03-05-18

Strength
4 Sets, 20X2, 85% 5 RM
6-8 Back Squat
Rest 1:00
6-8 Pull-Up
Rest 2:00

Conditioning
3 Rounds
60 Meter Farmers Carry
10 Dumbbell Thrusters
20 Dumbbell Deadlift
15 Calorie Row
Rest 2 Minutes

Please Post Results to TRIIB.

Barbell 03-04-18

Monday
12EMOM
Odd: 12 SA Banded DB Bench
Even: 10 SA Banded Prone DB Row
8EMOM
Odd: 12 Chin Up
Even: 12 Strict Press
Finisher

Tuesday
Front Squat 5RM
Front Rack Step Back Lunge 4 x 14
Stiff Leg DL 5 x 8
Kettlebell Finisher

Thursday
Back Squat 5RM
Deadlift 5 x 8
Good Morning 4 x 8

Workout of the Day 03-04-18

Strength
20 Minutes, Every 2
Short Plyometric Ladder
:30 Rest
Power Clean + Hang Clean + Jerk

Conditioning
2 Rounds @ 95% effort, 6 Minute rest between rounds
15-12-9 Hang Power Clean
30-24-18 Jumping Lunge

Please Post Results to TRIIB.

Olympic Weightlifting 03-04-18

Tuesday
Snatch + Low Hang Snatch + High Hang Snatch
Clean + Hang Clean + Jerk

Workout of the Day 03-03-18

Strength
4 Sets
8-10 Single Arm Dumbbell Press 30X1
Rest 0:30
8-10 Single Arm DB Row 2022
Rest 1:30

Conditioning
15 Minutes @ 100% Effort
400 Meter Row
25 Air squats
200 Meters Run
8 Pull ups

Please Post Results to TRIIB.

Workout of the Day 03-02-18

18.2
12 Minute Time Cap
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats 50/35
Bar Facing Burpees
18.2A
1 Rep Max Clean, any style, in time remaining

Please Post Results to TRIIB.

Workout of the Day 03-01-18

Strength
4 Sets, 21X1
8-10 Kettlebell Front Rack Step Up each side
Rest :30
10 Half Lunge Pallof Press
Rest 1:30

Conditioning
12 Minutes, Every 2
Sled Down and Back
*As fast as possible. 20 seconds max
*Only add plates if necessary
1 Turkish Get-Up per side during rest

Please Post Results to TRIIB.