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Posts Tagged ‘Air Squat’

Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

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Monday 02.11.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Snatch, at mid shin

100m-100m-100m:

Row

Strength

Power Snatches, unbroken

3 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Unbroken Power Snatch: Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Every 2 Minute x 8 Rounds:

Alternate Rounds

A.
5 Squat Cleans
10 Burpees Over the Bar

B.
300m Row

RX+:135#/95#
RX: 95#/65#
AX: 75#/55#

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.

Squat Cleans: should be unbroken. Scale load as needed.

Row: you should complete the row with over 30 seconds of rest, scale distance to 200m if needed.

Continue ReadingNo Comments

Tuesday 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

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Friday 01.25.19

Warm-Up

A) EMOM x 8 rounds:

Odd:
8 Cal Bike
8 Air squats

Even:
8 Ring Rows
8 Burpees

B) 2 Rounds, with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups
4 Thrusters
8 Sit-Ups

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your 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 front rack position in the bottom of the front squat.

Workout

Capacity

24-16-8:
Calorie Row/Bike
12-8-4:
Power Snatches
6-4-2:
Bar Muscle-Ups

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Cal Row: you should push this station!

Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!

Continue ReadingNo Comments

Tuesday 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

Continue ReadingNo Comments

Friday 01.25.19

Warm-Up

A) EMOM x 8 rounds:

Odd:
8 Cal Bike
8 Air squats

Even:
8 Ring Rows
8 Burpees

B) 2 Rounds, with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups
4 Thrusters
8 Sit-Ups

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best clean if you have a number from the last 6 months.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your 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 front rack position in the bottom of the front squat.

Workout

Capacity

24-16-8:
Calorie Row/Bike
12-8-4:
Power Snatches
6-4-2:
Bar Muscle-Ups

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Cal Row: you should push this station!

Power Snatch: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Bar Muscle-Up: if you have difficulty with bar muscle up, scale to strict pull-ups with the same repetitions as the power snatches!

Continue ReadingNo Comments

Monday 01.21.19

Warm-Up

A) 2 Rounds of:

200m Run
– Rest 30 Seconds
40 Double-Unders
– Rest 30 Seconds

B) 3 rounds:

15 Air Squats
15 Russian Kettlebell Swings
15m High Knee

Strength

Back Squat

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the third week of 3s, track your progress.

Workout

“EMOMDAY”

Every 5 Minutes X 4 rounds:

400m Run
30 Wall Balls, 20#/14#
20 Double-Unders
10 Burpees

Workout Tip

Run: you should be able to run 400M under 2 minutes, scale as needed.

Wall Balls: you should complete each wall ball round in 2 sets or less, scale load of the ball as needed.

Double-Unders: scale reps or scale to singles of the same reps.

Continue ReadingNo Comments

Monday 01.21.19

Warm-Up

A) 2 Rounds of:

200m Run
– Rest 30 Seconds
40 Double-Unders
– Rest 30 Seconds

B) 3 rounds:

15 Air Squats
15 Russian Kettlebell Swings
15m High Knee

Strength

Back Squat

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the third week of 3s, track your progress.

Workout

“EMOMDAY”

Every 5 Minutes X 4 rounds:

400m Run
30 Wall Balls, 20#/14#
20 Double-Unders
10 Burpees

Workout Tip

Run: you should be able to run 400M under 2 minutes, scale as needed.

Wall Balls: you should complete each wall ball round in 2 sets or less, scale load of the ball as needed.

Double-Unders: scale reps or scale to singles of the same reps.

Continue ReadingNo Comments