Trifecta Trifecta

Posts Tagged ‘Front Rack Lunge’

Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

AX: 75#/55#
RX: As is
RX+: 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.

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Sunday 08.04.19

Warm-Up

A) 3 Rounds of each:

30 seconds on/30 Seconds Transition:

Row @ RPE 7
Wall Ball
Ring Row

B) 3 Rounds:

100m Run
10 Knee Raises
10 Lunges

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

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

In Teams of 2:

Capacity

5 Rounds:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#

Then,
4 Rounds:
200m Run together
20 Box Jumps, 24″/20″
20 Pull-Ups

Then,
3 Rounds:
30 Kettlebell Swings 53#/35#
30 Calorie Row

Then,
2 Rounds:
40 Double-Unders
40 Hand-Release Push-Ups

Then,
1 Round:
100 Sit-Ups alternating every 10 reps.

RX+: 115#/75#
RX: As is.
AX: 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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.

Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.

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Sunday 08.04.19

Warm-Up

A) 3 Rounds of each:

30 seconds on/30 Seconds Transition:

Row @ RPE 7
Wall Ball
Ring Row

B) 3 Rounds:

100m Run
10 Knee Raises
10 Lunges

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

In Teams of 2:

Capacity

5 Rounds:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#

Then,
4 Rounds:
200m Run together
20 Box Jumps, 24″/20″
20 Pull-Ups

Then,
3 Rounds:
30 Kettlebell Swings 53#/35#
30 Calorie Row

Then,
2 Rounds:
40 Double-Unders
40 Hand-Release Push-Ups

Then,
1 Round:
100 Sit-Ups alternating every 10 reps.

RX+: 115#/75#
RX: As is.
AX: 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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.

Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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Friday 11.23.18

Warm-Up

A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks

Strength

Press

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Capacity:

“Diane”

21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

AX:155#/105#
RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
.
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

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