Author: SavinRock

Saturday, May 4, 2019

A. Power Clean + Power Jerk 10-12 minutes find a heavy double B. Teams of 2 must complete the following: ***Score in Triib is Rounds and Reps*** “Sansa” 24 minute amrap 1 round of “Christine” 1 rounds of “Cindy” 450m run “Christine” is 500m row, 12 DL (185/125), 21 box jumps “Cindy” is 5 pull ups, 10 push ups, 15 squats for this workout each round the partners will switch bt. workouts, but they each must run together. round 1 P1 does Christine P2 does Cindy run round 2 P2 does Christine P1 does Cindy run etc……

Friday, May 3, 2019

A1. Goblet Front Foot elevated split squat x8-10/side x 5 add a bit more weight from last week A2. Single arm unsupported KB row 2020 tempo x10-12/side x 5 add more weight from last week B. Workout ***Score in Triib is Rounds and Reps*** “Arya” 1.2.3.4.5…..-> for 15 minutes hang squat clean, 95/65 barbell facing burpees calories on AB…

Thursday, May 2, 2019

A. Push Press 5-7 reps x 4 sets same weight as last week B1. Nordic curls x5-10 x 2 B2. Victorian raises x:10×3 C. Workout ***This is an unscored workout in Triib*** “Tyrion” 3 minutes on / 2 minutes active rest on bike 3 HSPu or push ups or dips 6 dB hang power cleans, 50/35# per hand 9 box jump overs, 24/20″ x4 rounds…

Wednesday, May 1, 2019

A1. Kb sumo stance RDL x10-12 @ 2010 tempo x 5 add some weight from last week A2. Chin ups 2-3 sec. chin over bar hold 2-3 sec. lower x(+1) from last week’s reps x 5 sets B. Workout ***Score in Triib is Time*** “cersei” 18 pull ups 50′ DB walking lunge (50/35# per hand) 400m run x4 rounds **scale up to C2B pull ups for 18 per round or 4-6 muscle ups C. Finisher Hollow hold x :20-:30 x 3 arch hold .x :20-:30 x 3…

Tuesday, April 30, 2019

A1. Single arm DB push press x6/side x 4 3 sec. lower each time A2. DB french press x12-15 xc 4 A3. Single arm farmers walk x50’/side . x4 B. Workout ***This is an unscored workout in Triib*** “Tyrell” minute 0-5:00 1K row minute 5:00 – 15:00 amrap 15 push ups 15 kb swings, 70/55# 30 double unders minute 15:00 – 1K row **scale up to dips or HSPU for 5-10 reps…

Monday, April 29, 2019

A1. Barbell back rack reverse lunge step x10/side x 5 same weight as last week A2. Supinated Barbell Bent Over Row 3020 tempo x10-12x 5 same weight across the board as last week A3. DB side lying ext. rot x10/side . x5 B. Workout ***Score in Triib is Rounds and Reps*** “Lannister” 15 Min AMRAP 40 double unders 12 t2B 6 double kb front rack squats, 55/35# per hand 3 rope climbs…

Friday, April 26, 2019

A1. Goblet Front Foot elevated split squat x8-10/side x 5 A2. Single arm unsupported KB row 2020 tempo x10-12/side x 5 B. Workout ***Score in Triib is Time*** “Mother of dragons” 5 rounds 15 DB hand squat cleans, 50/35# per hand 50 double unders 15 cal ski erg…

Thursday, April 25, 2019

A. Push Press 4 reps x 4 sets add 5-10 pounds across the board B1. Tricep kick back x10/side x 3 B2. Hollow Hold x:20 x 3 C. Workout ***Score in Triib is Time*** 450m run 100′ SB carry 30/21 calories on AB rest 2:00 x3 rounds hold consistent paces each time…