Trifecta Trifecta

Posts Tagged ‘Air Squat’

Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
RX+:185#/135#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Sunday 12.02.18

Warm-Up

A)
Athlete 1:

holds a Plank Hold

Athlete 2 Completes 3 rounds of:

5 Burpees
100m Row

Then, switch

B)

Athlete 1:

Double-Unders

Athlete 2:

10 Sit-Ups
10 Air Squats
5 Sit-Ups
5 Air Squats

Then, switch

Workout

“Eight Ball Corner Pocket”

8 Rounds, alternating each complete round:

Row 200m
50 Double-Unders

then
8 Rounds, alternating each complete round:
200m Run
10 Burpees

Workout Tip

Athlete 1 complete both the row and double-unders before athlete 2 starts the Row. Each athlete will complete 4 rounds of each station.

Athlete 1 complete both the run and burpees before athlete 2 starts the run. Each athlete will complete 4 rounds of each station.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Sunday 12.02.18

Warm-Up

A)
Athlete 1:

holds a Plank Hold

Athlete 2 Completes 3 rounds of:

5 Burpees
100m Row

Then, switch

B)

Athlete 1:

Double-Unders

Athlete 2:

10 Sit-Ups
10 Air Squats
5 Sit-Ups
5 Air Squats

Then, switch

Workout

“Eight Ball Corner Pocket”

8 Rounds, alternating each complete round:

Row 200m
50 Double-Unders

then
8 Rounds, alternating each complete round:
200m Run
10 Burpees

Workout Tip

Athlete 1 complete both the row and double-unders before athlete 2 starts the Row. Each athlete will complete 4 rounds of each station.

Athlete 1 complete both the run and burpees before athlete 2 starts the run. Each athlete will complete 4 rounds of each station.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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