Workout of the Day
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

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Jane Smith
Jane Smith
February 9, 2015 12:31 am

Thx for article. I’m also the big fan of TRX workouts. But the problem with suspension training is that there are very few good workouts on the internet for this great piece of equipment. I’ve found this cool videos that I use in my daily routine http://www.99suspensiontraining.com

Greg
Greg(@go5586)
February 8, 2015 8:21 am

15 AMRAP yesterday of 6 power cleans @135, 9 box jumps, 12 pushups. 9+4. Off day today and ready to get back on schedule tomorrow!

Zach Holbrook
Zach Holbrook
February 7, 2015 6:49 pm

3rds for each. Very good workout

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Michele Vieux(@michele)
February 8, 2015 8:04 am
Reply to  Zach Holbrook

Thanks for posting, Zach! Keep it up!

Jason Rahm
Jason Rahm
February 7, 2015 11:56 am

Michele-
Out of curiosity, could you explain the reason for programming different types of lunges? Is there a different stimulus that you’re looking for when deciding to program step back vs step forward vs walking?

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Michele Vieux(@michele)
February 8, 2015 8:04 am
Reply to  Jason Rahm

We use them mostly due to space constraints. Most of our group coaching classes have 20-30 people in them and it is difficult and dangerous to have so many people lunging around the gym with barbells. They are usually safer for the knees too because people tend to be able to keep the 90 degree angle of the front leg easier when stepping back vs. stepping forward thereby minimizing the sheer force on the front of the knee. Personally, I’ve found I can do much more weight with the reverse lunge as well.

Mark
Mark
February 7, 2015 7:33 am

I did hill sprints today…80m hill for 10 trips resting on the walk back down.

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Michele Vieux(@michele)
February 7, 2015 10:33 am
Reply to  Mark

Ew! Sounds like a beast! Great job!

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Michele Vieux(@michele)
February 7, 2015 7:15 am

Hey Crew, for today’s workout, it’s your choice of teams of two or three depending on how you want your work:rest interval to look.

Paulo Tatad
Paulo Tatad(@ptatad)
February 6, 2015 11:38 pm

Teams of 3 then teams of 2?

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Michele Vieux(@michele)
February 7, 2015 7:15 am
Reply to  Paulo Tatad

Your choice!