“Critical Acclaim”

5 Rounds:

12 Deadlift 225/155

12 Bar Facing Burpees

Choose a weight you can hang onto for all 12 reps for the first few rounds.  You might have to start breaking at rounds 4 and 5.  The burpees push your heart rate.  Keep moving.  These don’t have to be fast, just consistent.  

Never fear, there will be loads of curls included in the warm up ; )

Have fun with this one!



“Complex Relationship"

Partner Wednesday

10 Rounds total:

2:00 clock

Row 400/300m

Max BJO 24/20

** alternate full rounds with partner 

Today’s workout will make that heart beat rise!  

Your goal is to hit that 2:00 interval as hard as possible and then rest for 2:00 while your buddies tackles it.  Push hard on the rower and try to keep moving on the box jump overs.  

Have fun!! 

TUESDAY 180918



Push Press


** players choice: building, across

Weight Lifting Tuesday boom!  

Today you have options.  Options 1 is building 5 sets of 5 reps starting round 70% of your 1RM.  Option 2 is to hold the same weight across all 5 sets of 5 reps at around 80% of your 1RM.  Option 2 will be more difficult, especially if you get the right load.  Rest 2-4 minutes between sets.  

MONDAY 180917



As many rounds in 20 min:

Run 200m

10 Pull-ups

20 Push-ups

30 Air Squats 

Today, we are going to focus on the hardest part of the work out… THE PUSH-UP.  

At Triat, I want us to no longer settle for a “bad” push-ups.  A bad push up can be defined as a worming push-up, a cheated range of motion push up, or a push up where we roll to the shoulders and the elbows fly out.  All of these things might make our push ups easier TODAY but they increase our risk for injury and hold us back from building a base strength in the correct range of motion for TOMORROW.  

Lets make our push-ups better TOMORROW by fixing them TODAY!  

Watch the man, the myth, the legend James Hobart demonstrate our movements for today.

The Pull Up

The Push Up

The Air Squat



Triat’s 2018 Lift Off

What is a Lift Off?  

It’s an Olympic Lifting meet where you get 3 attempts at your best 1-rep Snatch and Clean + Jerk.

Fine Print: On 9/12 all classes will participate in getting their 1RM Snatch and Clean + Jerk however the true ‘Lift Off’ will take place during the 4:30pm class on Wednesday 9/12

4:30 pm Class Schedule:

4:30 - 4:45: Individual Snatch Warm Up 

4:45 - 5:15:  Snatch Competition

5:15 - 5:30: Individual Clean + Jerk Warm Up

5:30 - 6:00: Clean + Jerk Competition 

** If you can’t stay until 6 you are welcome to just complete in the Snatch portion of the event


Each athlete is allowed 3 attempts at the Snatch and 3 attempts at the C+J.

Before the meet begins each athlete fills out a score card with their desired 3 attempts for each lift and you will be put in lift order according to these weights.

During the meet you are allowed to change your desired weight and go heavier (however once weight is on the bar it cannot be removed).

A failed lift counts as an attempt.


Only feet should ever touch the platform.

No pausing during arm extension overhead or "pressing out".

No dropping the barbell from above the shoulders.

Releasing the lift before the Ref signals an "OK" will not count.

No touching arms/elbows to knees in the clean.

No jerk attempts which are not completed (i.e. bending into the dip but not finishing the jerk).

The lift is finished when the weight is stabilized overhead and the athlete is not in motion, and the ref has signaled the "OK".

If an athlete is performing two consecutive lifts, they have 2 minutes rest in between approaching the platform again (i.e. a failed attempt followed by another attempt at the same weight).

Advice from Coach Shane:

The first lift should be 15-25 lbs under your max; something difficult but can be confidently done to get a number on the board.

If a lift is missed, the next attempt should remain at that weight (unless special circumstances where the athlete is confident they can go up still).

The second lift is typically 10-15 lbs from the first attempt.

The third lift is typically 5-10 lbs from the second attempt.