Accessory and Balance Work A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2
RX L1 L2 Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4 x 25/20 Calorie Row Rest 1:00 Between Rounds Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4
RX L1 L2 4 Rounds For Time of: 12x DB Push Press (55\35) 200m Run 6x DB Power Clean (55\35) Rest 2 mins between rounds Time Cap: 2:30 per round 4 Rounds For Time of: 12x DB Push Press (35\20) 200m Run 6x DB Power Clean (35\20) Rest 2 mins between rounds Time Cap: 2:30
RX L1 L2 As many rounds as possible in 6:00 of: 10 KB Deadlifts 75\53) 6 Burpees Rest 3:00 As many rounds as possible in 6:00 of: 10 KBS (75\53) 6x Burpees As many rounds as possible in 6:00 of: 10 KB Deadlifts (53\35) 6 Burpees Rest 3:00 As many rounds as possible in 6:00
Accessory and Balance Work A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2
Accessory and Balance Work 3 rounds 100m Sled Push 10 Devil Press RX L1 L2 5 Rounds: 10 Power Cleans (135/95) 10 Burpees 5 Rounds: 10 Power Cleans (115/75) 10 Burpees 5 Rounds: 10 Power Cleans (Coaches Choice) 10 Burpees You can login to our scheduling and manage your account with the Triib App from
RX L1 L2 With a running clock… At the 0:00 EMOMx9: 1 Power Clean at 75%At the 12:00 EMOMx9: 1 Power Snatch at 75%At The 24:00 21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65 With a running clock… At the 0:00 EMOMx9: 1 Power Clean at 75%At the 12:00 EMOMx9: 1 Power Snatch at 75%At the 24:00
RX L1 L2 4 Rounds: 400 Meter Run 4 Ring Muscle-Ups 40 Double-Unders 4 Rounds: 400 Meter Run 8 Pullups\8 Ring Dips 40 Double-Unders\Taps 4 Rounds: 200 Meter Run 8 Ring Rows\8 Box Dips 40 Double-Taps You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on
RX L1 L2 21-15-9 DB Hang Power Cleans DB Front Squats DB Jerks C2B Pull ups Kipping HSPU Men use 55 for all DB’s Women use 35 for all DB’s 21-15-9 DB Hang Power Cleans DB Front Squats DB Jerks Pull ups Kipping\Pike HSPU Men use 40 for all DB’s Women use 20 for all
RX L1 L2 18 – 15 – 12 Calorie Row Power Snatch (95/65) Directly into… 18 – 15 – 12 Toes to Bar Overhead Squats (95/65) 18 – 15 – 12 Calorie Row Power Snatch (75/45) Directly into… 18 – 15 – 12 Toes to Bar\Knee Ups Overhead Squats (75/45) 18 – 15 – 12