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Posts Tagged ‘Dumbbell Walking Lunge’

Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-Ups

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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-Ups

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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Monday 02.03.20

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbells Press, Left
10 Dumbbells Press, Right
10 Dumbbells Lunges

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×3 rounds

Objective: build to an RPE of 8 for 4 repetitions in the Overhead Squat for 3 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 5 rounds:

5 Unbroken Hang Cleans, 135#/95#
5 Unbroken Handstand Push-Ups
200m Run

CX: 155#/105#. Strict HSPU
AX: 115#/75#. 5 Shoulder-to-Overhead

Workout Tip

Each round should take 90 seconds to complete, with a 30-second rest. Scale run to 100m if needed, or scale the load or variation.

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Monday 02.03.20

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbells Press, Left
10 Dumbbells Press, Right
10 Dumbbells Lunges

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×3 rounds

Objective: build to an RPE of 8 for 4 repetitions in the Overhead Squat for 3 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 5 rounds:

5 Unbroken Hang Cleans, 135#/95#
5 Unbroken Handstand Push-Ups
200m Run

CX: 155#/105#. Strict HSPU
AX: 115#/75#. 5 Shoulder-to-Overhead

Workout Tip

Each round should take 90 seconds to complete, with a 30-second rest. Scale run to 100m if needed, or scale the load or variation.

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Monday 01.06.20

Warm-Up

A) 3 Rounds of:

10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:
Muscle Snatch, with Empty Bar Below Knee

9-6-3:
Overhead Squat, with Empty Bar

18-12-6:
Double-Unders

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead Squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Dumbbell Snatches, 50#35#
20 Dumbbell Walking Lunges

B.
400/300M Row

Workout Tip

Dumbbell Snatches: you should be able to complete all 10 repetitions in 1 set, followed by performing 20 dB walking lunges. Use only the one dumbbell for your lunges.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Monday 01.06.20

Warm-Up

A) 3 Rounds of:

10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:
Muscle Snatch, with Empty Bar Below Knee

9-6-3:
Overhead Squat, with Empty Bar

18-12-6:
Double-Unders

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead Squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMONDAY”

Every 2 Minutes for 8 Rounds:

A.
10 Dumbbell Snatches, 50#35#
20 Dumbbell Walking Lunges

B.
400/300M Row

Workout Tip

Dumbbell Snatches: you should be able to complete all 10 repetitions in 1 set, followed by performing 20 dB walking lunges. Use only the one dumbbell for your lunges.

Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.

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Tuesday 12.24.19

Warm-Up

A) 3 Rounds:

200m Run
20 Double-Unders
10 Air Squats

B) 4 Rounds:

10 Empty Bar Back Squats
10 cal Row
10 Push-Ups
5 Chest-to-Bar Pull-Ups
5 Burpees

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!

Workout

4 Rounds For Time:

4 Muscle-Ups
8 Burpees
12 Thrusters 75#/55#

RX+: 95#/60#
AX: 75#/55#. 8 Pull-Ups.
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.

Each set of Muscle-Ups should be completed in 2 sets or less, scale repetitions as needed.
Thrusters: Should be light, and completed in an unbroken set each round!

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Tuesday 12.24.19

Warm-Up

A) 3 Rounds:

200m Run
20 Double-Unders
10 Air Squats

B) 4 Rounds:

10 Empty Bar Back Squats
10 cal Row
10 Push-Ups
5 Chest-to-Bar Pull-Ups
5 Burpees

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!

Workout

4 Rounds For Time:

4 Muscle-Ups
8 Burpees
12 Thrusters 75#/55#

RX+: 95#/60#
AX: 75#/55#. 8 Pull-Ups.
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.

Each set of Muscle-Ups should be completed in 2 sets or less, scale repetitions as needed.
Thrusters: Should be light, and completed in an unbroken set each round!

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Monday 12.02.19

Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

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

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

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

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

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

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use 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

For Time:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 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.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use 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

For Time:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 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.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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