Name: Playbook - Tire Trained - 90-60-30
Uploaded: 2024-04-03T03:25:50.114Z
Duration: 25 min
Description: 90-60-30

Megan

Jessica

90-60-30

Each set has 3 intervals:
- 90 seconds strength ladder
- 60 seconds cardio/functional
- 30 seconds core

The strength ladder should be completed like this:

Exercise #1 = 1 rep
Exercise #2 = 1 rep
Exercise #1 = 2 reps
Exercise #2 = 2 reps
Etc.

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides leading with the elbow
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front + Lateral Raise Ladder

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump back down and repeat

Box Jumps

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Crunches

Set #1

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Repeat with the opposite arm
- Complete a dumbbell push up
- Work back and forth for time or reps

Dumbbell Renegade Row + Push-Up Ladder

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

Reverse Plank Tap Out

Set #2

- Hold a dumbbell in each hand with palms facing in
- Complete a hammer curl by bringing the dumbbell from the front of the thigh to the shoulder
- From there, lower into a squat and drive the body to a standing position while pushing the dumbbells overhead
- Return dumbbells to starting position and repeat

Hammer Curl + DB Thruster Ladder

Long Jump + Run Back

Knee Tuck to V-Up

Set #3

90-60-30

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

6 MIN AMRAP: Shoulders + Quads

Full Body Supersets

FULL BODY: T3 Testing

5/18 - Conditioning 5-4-3-2-1

5/29 - The Murph

90/60/30 Conditioning

Annette

Conditioning AMRAP

Conditioning Medley

T3 Testing - April Session

Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

Conditioning (4 MIN AMRAP)

90-60-30 CONDITIONING

10 to 2: Full Body

Power of 7 (Conditioning)

10 Minute Full Body AMRAP (x3)

Conditioning: Progressive Couplets

100 Rep Full Body Challenge

T3 Testing Workout (July)

Conditioning: Ladder Challenge

CONDITIONING Medley

Conditioning 5-4-3-2-1

Tabata Conditioning

MOVE IT MONDAY: Conditioning

Full Body AMRAP Challenge

Maren

90-60-30/Tabata CONDITIONING

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‘Luck of the Draw’ Conditioning

Conditioning days are my favorite! hard as hell but I feel so good after!

Alyssa

Cheyenne

Sheila Schmidt

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Ladder + AMRAP Conditioning

90-60-30

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