Trifecta Trifecta

Posts Tagged ‘Bear Crawl’

Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 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.

Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 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.

Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here we are using 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Monday 01.13.20

Warm-Up

A) 2 Rounds:

10m Bear Crawl
10 Russian Swings
20 Sit-Ups

B) 2 Rounds:

10 Lunges
10 Dumbbell Press
10 Dumbbell Walking Lunges
10 Push Press
10 Step-Ups, on a high box

Strength

Push Press + Split jerk
(1 + 2)

Every 75 seconds x 8 rounds at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

5 Rounds For Time:

7 Bench Press, 135#/95#
7 High Box Jumps, 30″/24″
14 Sit-Ups

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Bench Press: each set of the bench should be completed in 2 sets or less. Scale load as needed.

Box Jumps: pick a height that his challenging for you but able to complete under fatigue.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here we are using 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Monday 01.13.20

Warm-Up

A) 2 Rounds:

10m Bear Crawl
10 Russian Swings
20 Sit-Ups

B) 2 Rounds:

10 Lunges
10 Dumbbell Press
10 Dumbbell Walking Lunges
10 Push Press
10 Step-Ups, on a high box

Strength

Push Press + Split jerk
(1 + 2)

Every 75 seconds x 8 rounds at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

5 Rounds For Time:

7 Bench Press, 135#/95#
7 High Box Jumps, 30″/24″
14 Sit-Ups

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Bench Press: each set of the bench should be completed in 2 sets or less. Scale load as needed.

Box Jumps: pick a height that his challenging for you but able to complete under fatigue.

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Tuesday 01.07.20

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 Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee

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Tuesday 01.07.20

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 Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

8 Min AMRAP:

8 Calorie Bike
8 Thrusters, 95#/65#

– 2 Minute Rest

8 Minute AMRAP:

16 Double-Unders
16 Hand Release Push-Ups

AX: 45#/35#
RX: 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.

Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.

Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.

Hand Release Push-Ups: Yyou should be able to complete each set in 1 minute or less. Scale as nee

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Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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