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Posts Tagged ‘Bear Crawl’

Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 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

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 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

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: 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.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: 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.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

Continue ReadingNo Comments