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Wednesday 4.1.20

Conditioning
“Palace”
AMRAP 6:
2 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
4 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders
6 Single Dumbbell Reverse Lunges
20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders
4 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders
6 Single Dumbbell Power Snatches
20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round

*See TRIIB for Modifications and At-Home options

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Tuesday 3.31.20

At- Home Conditioning
“Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

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Monday 3.30.20

Conditioning
“Spice Girl”
For Time:
21 Power Snatches
5 Rounds of “Cindy”
21 Overhead Squats
5 Rounds of “Cindy”
21 Squat Snatches

Fitness – 75/55  Sport – 95/65

*See TRIIB for Modifications and At-Home options

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Sunday 3.29.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

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Saturday 3.28.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“GoodTime”
For Time
3 Rounds of “DT” (115/75)
35/25 Calorie Bike/Row
2 Rounds of “DT” (115/75)
35/25 Calorie Bike/Row
1 Rounds of “DT” (115/75)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Sport Conditioning
“GoodTime”
For Time
3 Rounds of “DT” (155/105)
35/25 Calorie Bike/Row
2 Rounds of “DT” (155/105)
35/25 Calorie Bike/Row
1 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*See TRIIB for Modifications and At-Home options

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Friday 3.27.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (35/25)
50 Wallballs (14/10) 9ft Target

Sport Conditioning
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14) 10ft Target

*See TRIIB for Modifications and At-Home options

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Thursday 3.26.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Conditioning
“Vertigo”
AMRAP 18:
10 Russian Kettlebell Swings
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

Fitness – 50/35
Sport – 70/50

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Wednesday 3.25.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Bergeron Beep Test”
AMRAP 15
7 Thrusters (75/55)
4 Strict Pull-ups
7 Burpees

Sport Conditioning
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

At-Home Option
15 min AMRAP
7 Thrusters (single arm DB, KB or Plate, Med Ball etc)
7 Single arm Rows each side (DB, KB)
7 Burpees

 

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Tuesday 3.24.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Row or Ski
60 Single Unders
3 Power Snatches

Build in Power Snatch Weight

Sport Conditioning
“Six Flags”
Every 3:00 x 6 Rounds:
15/12 Calorie Bike or Ski
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

At-Home Option
Every 3:00 x 6 Rounds:
200m Run
30 Doubles or 60 Single Unders
6 Alt DB or KB Snatches

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Monday 3.23.20

We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (35’s/25’s)
Box Jump/Step Overs (24″/20″)
Double Dumbbell Front Squats (35’s/25’s)
Knees to Elbows

Sport Conditioning
“Overkill”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

At-Home Option
30 Alt Single DB Power Cleans
20 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
30 SIngle DB Front Squats
20 Sit Ups

20 Alt Single DB Power Cleans
15 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
20 SIngle DB Front Squats
15 Sit Ups

10 Alt Single DB Power Cleans
10 Box Jump Overs (Step Ups/Jump on Steps)(Walk a flight of Stairs)
10 SIngle DB Front Squats
10 Sit Ups