Trifecta Trifecta

Posts Tagged ‘Air Squat’

Wednesday 06.19.19

Warm-Up

A)

400m Run

Then, 3 rounds of:

5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 1 round:

5 Press
5 Push Press
10 Cal Row

Strength

Push Press

5 reps @ RPE7
5 reps @ RPE8 x 2 sets
5 reps @ RPE9 x 2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Then,
1000m Row

Then,
5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Cindy: complete each round of “Cindy” in 60 seconds or less, scale movements as needed to keep each round in 60 seconds or less.

Row: you should be able to complete the 1000m row in 6 minutes or less.

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Wednesday 06.19.19

Warm-Up

A)

400m Run

Then, 3 rounds of:

5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 1 round:

5 Press
5 Push Press
10 Cal Row

Strength

Push Press

5 reps @ RPE7
5 reps @ RPE8 x 2 sets
5 reps @ RPE9 x 2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Then,
1000m Row

Then,
5 Rounds of “Cindy”:

5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Cindy: complete each round of “Cindy” in 60 seconds or less, scale movements as needed to keep each round in 60 seconds or less.

Row: you should be able to complete the 1000m row in 6 minutes or less.

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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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 Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.

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Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle 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 Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

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Friday 05.24.19

Warm-Up

A) 3 Rounds:

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

B) 9-6-3 reps of:

Muscle Clean, above knees

200m-200m-200m
Run

Strength

Hang Clean Above The Knees + Hang Clean Below The Knee + Clean:

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

3 Rounds for Time:

400m Run
20 Hang Power Snatches, 75#/55#
10 Burpees Over-the-Bar

RX: as is
AX: 65#/45#

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.

Run: you should finish your run in 2 minutes or less, scale distance as needed.

Hang Power Snatch: you should be able to complete each set of snatches in 4 sets or less. Scale as needed.

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