WODS & NEWS

Programming is posted to our membership via our Triib app.

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember
Your Weight...we will use it in the
coming weeks.

WORKOUT
ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy
1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets

Then...
AMRAP in Time Remaining of...
15 Plate Ground to Overhead
(45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)

WORKOUT
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete
Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete
Choice, Mod-Heavy)
-Rest as needed b/t Sets

Then Into...

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice,
Mod-Heavy)
1:00 Glute Bridge Floor Press
Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15
Floor Press.
(No Measure)

HERO WORKOUT
"HOTSHOTS 19"
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (135/95)|(95/65)
7 Strict Pull-Ups
400m Run

COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Glutes + Lats
(No Measure)

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Strict Press
Week 1 of 9, Testing. Remember
Your Weight...we will use it in the
coming weeks.

WORKOUT
EVERY 2:30 x 6 SETS
15 Burpee to Target*
12 Push Press (115/75)|(75/55)
-No Additional Rest b/t Sets-
*6" Above Standing Reach
(Score is Slowest Set)

OPTIONAL FINISHER
3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-
(No Measure)

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember
Your Weight...we will use it in the
coming weeks.

WORKOUT
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike or 20/15 Row
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing
(70/53)|(53/35)

WORKOUT
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings
(70/53)|(53/35)
Tabata 4 - Cal Bike or Row
-Rest 1:00 b/t Tabatas-

COOL DOWN

FOR RECOVERY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Couch Stretch (R)
1:00 Couch Stretch (L)
2:00-4:00 Squat Hold
(No Measure)

STRENGTH
1. Tempo Snatch Deadlift
3x3 @ (2121)*
*Keep weight moderate.
(Score is Weight)
2. TNG Power Snatch
2x5*
*At workout weight or slightly
heavier.

WORKOUT
FOR TIME
20 Power Snatch (95/65)|(65/45)
400m Run
20 Power Snatch

FINISHER
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus
-Rest as needed b/t Sets-
(No Measure)

WORKOUT
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups**
-Rest 2:00 b/t Sets-
*Start the second AMRAP over at 2.
**Strict Optional
(Score is Lower Reps)
PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance
Air Squats
COOL DOWN

FOR RECOVERY
5:00 Foam Roll Upper Back + Calves
(No Measure)

STRENGTH
Tempo Strict Press
5x3 @ (31X1)*
*Keep weight moderate.

WORKOUT
EMOM x 10 MINUTES
MIN 1 - 14 DB Push Press
(50/35)|(35/20)
MIN 2 - 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press

*1 Rep of RR = 1 Push-Up + Row L
+ Row R