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Posts Tagged ‘Burpees Over Rower’

Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

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

Strength Tip

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”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

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 Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

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

Strength Tip

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”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
RX:135#/95#
RX+: 155#/105#

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 Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Saturday 06.30.18

Warm-Up

3 Rounds:

1min Row
20 Buttt Kickers
10 Tap Swings

3 Rounds:

10 Ring Rows
10 Good Mornings, with an empty bar on your back
5 Inchworms

Strength

Deadlift

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strict Pull-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

8 Minute AMRAP:

8 Calorie Row
8 Kettlebell Swings, RX+: 32kg/24kg, RX: 24kg/16kg
2min Rest

8 Minute AMRAP:

8 Calorie Row
8 Burpees Over Rower

Workout Tip

Calorie Row: should be a sprint!

Kettlebell Swings: athletes should scale to a load to complete in one set.

Burpees Over Rower: athletes should jump over the rower, if the intensity is going to be lost, scale to standard burpees.

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Saturday 06.30.18

Warm-Up

3 Rounds:

1min Row
20 Buttt Kickers
10 Tap Swings

3 Rounds:

10 Ring Rows
10 Good Mornings, with an empty bar on your back
5 Inchworms

Strength

Deadlift

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strict Pull-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

8 Minute AMRAP:

8 Calorie Row
8 Kettlebell Swings, RX+: 32kg/24kg, RX: 24kg/16kg
2min Rest

8 Minute AMRAP:

8 Calorie Row
8 Burpees Over Rower

Workout Tip

Calorie Row: should be a sprint!

Kettlebell Swings: athletes should scale to a load to complete in one set.

Burpees Over Rower: athletes should jump over the rower, if the intensity is going to be lost, scale to standard burpees.

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Fight or Flight

Strength

5 x 5 Deadlifts, climbing in weight

WOD

10 Min AMRAP, Partner WOD

Do each movement below 3 times/calories then move on to 6, then 9 etc…until the 10 mins are up:

Row (for cal)
Burpees Over Rower

– If you do not have a partner, rest the amount of time it took you to complete each round

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