Author: SavinRock

Monday, May 13, 2019

A1. Front Squat 3020 tempo build up to 3 reps @ 80% over 4 sets A2. KB hinged alternating row hold one up in contraction and lower other, repeat this back and forth x8/side x 4 sets A3. Uneven carry front rack and side , 50′ per side x 4 sets B. Workout ***Score in Triib is Time*** 27-21-15-9 cal AB DB/KB goblet squat, 70/55# burpee over DB C. Finisher DB curls x 20×2 side plank hold . x:20/side x 2…

Saturday, May 11, 2019

A. Dead lift, from 6″ risers 3 reps x 4 sets @ 80% feel **after each set to 8-10 DB bench press B. Teams of 2 must complete the following: ***Score in Triib is Rounds and Reps*** 20 minute amrap 100 double unders 10 DB C&J 200m run both partners complete 100 double unders, then one partner goes to the DB C&J while the other runs. Once the partner running gets back then switch. On completion equals one round….

Friday, May 10, 2019

A1. Goblet Front Foot elevated split squat x12/side x 4 add a bit more weight from last week A2. Weighted / strict pull up 1 rep max over 4 sets B. Workout ***Score in Triib is Time*** “Grey Worm” 450m run 20 wall balls, 20/14# 10 T2B x5 rounds…

Thursday, May 9, 2019

A. Hang power snatch OTM for 10 minutes – building with good form and function B1. Single arm DB tall kneeling press x10/side x 2 B2. KB bent over row x10/side x 2 C. Workout ***Score in Triib is Rounds and Reps*** “Khal Drago” 18 minute amrap 12 double DB hang power snatch; 40/25# per hand 18/15 cal AB 24 box jump overs, 24/20″…

Wednesday, May 8, 2019

A1. Kb sumo stance RDL x12-15 @ 2010 tempo x 5, rest :30 seconds A2. DB death march x10steps x 5 sets, rest :90 bt sets B. Workout ***Score in Triib is Rounds and Reps*** “Samwell” 3 minutes on / 1 minute off x 5 rounds 3 burpees over the bar 6 power cleans, 115/80 9 air squats **keep the same effort and output each round C. Finisher side plank hold x :20/side x 2 Toe touches x 100 reps…

Tuesday, May 7, 2019

A1. Single arm DB push press x6 RM/side in 5 sets 3 sec. lower each time. A2. Feet elevated barbell row x8-10 x 5 sets **add weight if you can A3. Sandbag carry 200′ x 5 sets B. Workout ***Score in Triib is Time*** “Greyjoy” 15 db push press, 50/35# per hand 450m run rest :60 x4 rounds **consistent paces the whole time…

Monday, May 6, 2019

A1. Barbell back rack reverse lunge step x6-8/side x 5 add 10-20 pounds from last week A2. Supinated Barbell Bent Over Row 3020 tempo x10-12x 5 add weight from last week (5-10 pounds) A3. Single Arm Front Rack carry x50’/side x 5 B. Workout ***Score in Triib is Time*** “the mountain” 1K row 40 thrusters, 45 30 CTB pull ups 500m row 30 thrusters, 75/55 20 pull ups 250m row 20 thrusters, 95/65 10 CtB pull ups can scale the T2b to 10 bar MU…