Trifecta Trifecta

Posts Tagged ‘Bear Crawl’

Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

Strength Tip

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Wednesday 10.23.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m Bear Crawl
15 Russian Swings

B) 2 Rounds:

10 Ball Slams
10 Knee Raises
10 Step-Ups, 24”

Strength

Romanian Deadlift

10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 reps

Strength Tip

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.

Note: each set should build in load to the appropriate RPE for 2 sets.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

12 Minute AMRAP:

15 Kettlebell Swings
12 GHD Sit-Ups
9 Burpee Box Jumps, 30”/24”

Workout Tip

Kettlebell: you should be able to complete each round of kettlebells in 2 sets or less. Scale load as needed.
GHD Sit-Ups: if GHDs are challenging for you, scale to toes to bar or knee raises.

Burpee Box Jumps: each round of burpee box jumps should take you 60 seconds or less. Scale repetitions or height if needed.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

Strength Tip

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

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

Strength Tip

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

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

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Saturday 09.21.19

Warm-Up

A) 2 Rounds:

20 Sit-Ups
20m Bear Crawl
200m Run

B) 3 rounds:

16 Russian Swings
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump. Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

21-18-15-12-9-6-3:

Bench Press, 135#/95#
Deadlift, 135#/95#
200m Run

AX: 95#/75#
RX: As is
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: you should pick a load that you can complete in 4-6 repetitions each time you take it off the rack.

Deadlift: each round should be completed in 2 sets or less. Load should be light. After each round complete a 200m Run.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Strength Tip

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.

Objective: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Strength Tip

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.

Objective: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 135#/95#

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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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