Author: SavinRock

Saturday, April 20, 2019

A. Power Clean + Power Jerk 10 minutes of skill work – building here B. Teams of 2 must complete the following ***Score in Triib is Time*** 900m run 50 Clean and jerks, 135/95 while partner hangs 2K ski erg 50 KHSPU while partner while partner holds barbell in front rack 200 double unders 50 burpees while partner holds barbell in DL position…

Friday, April 19, 2019

A1. Goblet Front Foot elevated split squat x6-8/side x 5 A2. Single arm unsupported KB row 2020 tempo x10/side x 5 B. Workout ***Score in Triib is Rounds and Reps*** minute 0-10:00 amrap 200m run 10 SB squats, 150/100# rest 2:00 minute 12:00 – 15:00 amrap Tight body kipping CTB or MU minute 15:00 – finish 1500m row…

Thursday, April 18, 2019

A. Push Press 4 reps x 3 sets B1. tricep kick back x10/side x 2 B2. Hollow Hold x:20 x 2 C. workout ***Score in Triib is Rounds and Reps*** 8 minute amrap 15 cal row 5 SB to shoulders, 150/100# rest 2:00 8 minute amrap 5 wall walks 100′ Farmers carry, 55/35# per hand 5 K2E…

Wednesday, April 17, 2019

A1. Kb sumo stance RDL x12 @ 2010 tempo x 3 A2. Chin ups 2-3 sec. chin over bar hold 2-3 sec. lower x3-5 reps x 3 sets B. Workout ****score is double unders and total calories on aB*** 1 minute amrap 3 burpee box jumps, 24/20″ 6 DB Power cleans, 50/35# per hand amrap double unders 1 minute rest 1 minute AB @ hard effort 1 minute rest x5 rounds…

Monday, April 15, 2019

A1. Barbell back rack reverse lunge step x10/side x 3 A2. Supinated Barbell Bent Over Row 3020 tempo x10-12x 3 A3. Straight arm banded pull downs x20x3 B. Workout. ***Score on Triib is rounds*** 3 minutes on / 2 minutes active recovery **2times through – 20 minutes #1 3 cal AB 6 T2B 9 thrusters, 95/65 #2 3 pull ups 6 cal ski erg 9 air squats…

Sunday, April 14, 2019

Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 A. Workout ***Score in Triib is Time*** Teams of 2 400m sled push @ 40/20 kilo 100 cal aB 400m sled drag @ 40/20 kilo 100 cal row 400m farmers walk, 55/35#…

Saturday, April 13, 2019

A1. DB alternating incline bench press x8/side x 4 A2. Single leg RDL x8/side x 4 sets A3. KB windmill x5/side x 4 sets B. Workout ***Score in Triib is Total Rounds and Reps*** Teams of 2: 20 minute amrap 800m run 30 pull ups 30 kb swings (shoulder height) 70/55# **break up the distance and reps anyway you want…

Friday, April 12, 2019

Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10 A1. Back Squat 3 RM @ 4xx1 tempo @ 90% feel in 5 sets A2. Pull up Drop set 3 weighted pull ups @ 90% drop weight and amrap strict chin ups x 5 sets B. Workout ***Score in Triib is Rounds of the middle AMRAP*** minute 0-5:00 1K row minute 5:00-15:00 amrap 3.6.9.12… hang squat clean, 95/65 push ups or scale to dips or SHSPU minute 15:00-20:00 1K row…