Trifecta Trifecta

Posts Tagged ‘Dumbbell Walking Lunge’

Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

Continue ReadingNo Comments

Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

Continue ReadingNo Comments

Saturday 04.06.19

Warm-Up

A) Tabata 20 seconds on / 10 seconds off

Sit-Ups
Air Squats
Bike Sprint

*Alternate each station each round for a total of 12 rounds (4 of each)

B) 2 Rounds:

8 Wall Balls
16 Knee Raises

Strength

Front Squat

Heavy 8
Then 1 set x 8 reps at 90% of heaviest 8 rep.

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

2 Rounds:

80 Double-Unders
40 Dumbbell Lunges
20 Dumbbell Snatches
10 Toes-to-Bar

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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Double Unders: you should be able to complete all repetitions in 2 minutes or less, scale as needed.

Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.

Continue ReadingNo Comments

Saturday 04.06.19

Warm-Up

A) Tabata 20 seconds on / 10 seconds off

Sit-Ups
Air Squats
Bike Sprint

*Alternate each station each round for a total of 12 rounds (4 of each)

B) 2 Rounds:

8 Wall Balls
16 Knee Raises

Strength

Front Squat

Heavy 8
Then 1 set x 8 reps at 90% of heaviest 8 rep.

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

2 Rounds:

80 Double-Unders
40 Dumbbell Lunges
20 Dumbbell Snatches
10 Toes-to-Bar

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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Double Unders: you should be able to complete all repetitions in 2 minutes or less, scale as needed.

Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.

Continue ReadingNo Comments

Tuesday 03.05.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
12 Wall Balls
6 Burpees

B) 2 Rounds:

12 Dumbbells Press
12 Knee Raises
12 Sit-Ups

Strength

Push Press

3 sets x 6 reps

Workout Tip:

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. Last week of 6 push press.

Workout

Capacity

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Push Press, 50#/35#
10 Dumbbell Lunges
30 Sit-Ups
30 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
20 Sit-Ups
20 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
10 Sit-Ups
10 Calorie Row

Workout Tip

Dumbbell Lunge/Press: You should scale the load with a load that you can complete each section in 10 unbroken repetitions. You will be using 2 Dumbbells (one in each hand).

Continue ReadingNo Comments

Tuesday 03.05.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
12 Wall Balls
6 Burpees

B) 2 Rounds:

12 Dumbbells Press
12 Knee Raises
12 Sit-Ups

Strength

Push Press

3 sets x 6 reps

Workout Tip:

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. Last week of 6 push press.

Workout

Capacity

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Push Press, 50#/35#
10 Dumbbell Lunges
30 Sit-Ups
30 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
20 Sit-Ups
20 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
10 Sit-Ups
10 Calorie Row

Workout Tip

Dumbbell Lunge/Press: You should scale the load with a load that you can complete each section in 10 unbroken repetitions. You will be using 2 Dumbbells (one in each hand).

Continue ReadingNo Comments

Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

Continue ReadingNo Comments

Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 70#/53#

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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

Continue ReadingNo Comments

Monday 11.12.18

Warm-Up

A) 1 Round:

400m Row
20 Lunges
10 Step-Ups, on a 24” Box

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters
10 Ring Rows

Strength

Squat Clean

3 sets x 3 reps @ 73% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 18 Minutes Alternate Stations:

Minute 1:

10 Dumbbell Lunges, 25#/15#
10 Pull-Ups

Minute 2:

10 Power Snatches, 75#/553
10 Push-Ups

Minute 3:

10 Calorie Bike
10 Sit-Ups

Workout Tip

Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.

Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.

Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.

Note: athletes should have 15 seconds of rest in between stations.

Continue ReadingNo Comments

Monday 11.12.18

Warm-Up

A) 1 Round:

400m Row
20 Lunges
10 Step-Ups, on a 24” Box

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters
10 Ring Rows

Strength

Squat Clean

3 sets x 3 reps @ 73% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 18 Minutes Alternate Stations:

Minute 1:

10 Dumbbell Lunges, 25#/15#
10 Pull-Ups

Minute 2:

10 Power Snatches, 75#/553
10 Push-Ups

Minute 3:

10 Calorie Bike
10 Sit-Ups

Workout Tip

Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.

Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.

Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.

Note: athletes should have 15 seconds of rest in between stations.

Continue ReadingNo Comments

Friday 07.20.18

Warm-Up

1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

Strength

3 sets x 3 reps Front Squat

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets.

Strength Tip

Front Squats” bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

30-20-10 For Time:

GHD Sit-Ups
Weighted Lunges

AX: Walking Lungers
RX: 35#/25# Dumbbells in each hand
RX+: 50#/35# Dumbbells in each hand

Calorie Row

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!

GHD Sit Ups: scale to sit-ups with your feet anchored instead of GHD Sit-Ups. If you have access to a GHD machine but the volume of 60 is too much, scale to 20-15-10 repetitions.

Lunges: athletes should scale load of to complete set of 30 in 3 or fewer sets. Set of 20 in 2 or fewer sets. Set of 10 in one set.

Continue ReadingNo Comments

Friday 07.20.18

Warm-Up

1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

Strength

3 sets x 3 reps Front Squat

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets.

Strength Tip

Front Squats” bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.

Workout

30-20-10 For Time:

GHD Sit-Ups
Weighted Lunges

AX: Walking Lungers
RX: 35#/25# Dumbbells in each hand
RX+: 50#/35# Dumbbells in each hand

Calorie Row

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!

GHD Sit Ups: scale to sit-ups with your feet anchored instead of GHD Sit-Ups. If you have access to a GHD machine but the volume of 60 is too much, scale to 20-15-10 repetitions.

Lunges: athletes should scale load of to complete set of 30 in 3 or fewer sets. Set of 20 in 2 or fewer sets. Set of 10 in one set.

Continue ReadingNo Comments