Monday April 1, 2019

TRIIB goes live tomorrow! Make sure you sign up for classes through the TRIIB app or website.  If you have not, please update your credit card payment information on your profile!

The running initiative, powered by Coach Aaron, starts tomorrow!  No April Fools!

STRENGTH:

Bench Press 5-5-4-4-3-3

CONDITIONING:

15-12-9-6-3

Burpees Over the Bar

Power Cleans (115/75)

Front Squats (115/75)

Friday March 29, 2019

STRENGTH:

Front Squats

5 – 5 – 5 (sets across)

CONDITIONING:

6 Rounds:

24 Double Unders

18 Front Rack DB Lunges (50/35, R+L=2)

12 Ring Push Ups

Thursday March 28, 2019

ACCESSORY:

3 Rounds:

:30 Handstand Hold

10 Weighted Hip Bridges

10 Rear Delt Raises

10 Bicep Curls (each arm)

CONDITIONING:

5 – 10 – 15 – 20 – 15 – 10 – 5

Hang Power Cleans (135/95)

Handstand Push Ups

Wednesday March 27, 2019

CONDITIONING:

10 Minute AMRAP

200m Run

4 Deadlifts (225/155)

6 Wall Balls (20/14)

**2 Minute Rest**

10 Minute AMRAP

100m Run

8 Deadlifts (185/135)

12 Wall Balls (20/14)

CASH OUT:

2 Rounds:

50 Flutter kicks

40 Russian Twists (20/14)

30 Lemon Squeezers

20 Leg Raises

10 Alternating V-Ups

Tuesday March 26, 2019

STRENGTH:

Power Snatch

2 – 2 – 2 – 2 – 2 – 2 – 2 (progressive)

CONDITIONING:

5 – 4 – 3 – 2 – 1

Power Snatch (155/105)

15 – 12 – 9 – 6 – 3

Toes to Bar

Monday March 25, 2019

STRENGTH:

Strict Press

3 – 3 – 3 – 3 – 3 (sets across)

CONDITIONING:

12 Minute AMRAP

10 Box Jumps (24/20)

20 MB Sit Ups (20/14)

Friday March 22, 2019

And the CF Open 19.5 workout is…

33-27-21-15-9

Thrusters (95/65)

Chest-to-Bar Pull Ups

Time Cap: 20 Minutes