Trifecta Trifecta

Posts Tagged ‘Jog’

Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

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Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

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Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

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.

B. Rope Climbs

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

Objective: 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

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. 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. Arms should be locked out for all the repetitions. 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

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

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.

B. Rope Climbs

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

Objective: 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

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

Continue ReadingNo Comments

Tuesday 08.13.19

Warm-Up

A) 4 Rounds:

100m Jog
100m Sprint
– 1 min rest

B) 2 Rounds:

12 Walking Lunges
12 Ring Rows
12 Russian Swings

Strength

Overhead Squat

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

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

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. 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. Arms should be locked out for all the repetitions. 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

10-20-30
One-Legged Squat, alternating each repetition

10-20-30
Kettlebell Swings, 53#/35#

10-10-10
Strict Pull-Ups

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.

Pistol or One-Legged Squats: if this movement is too challenging to complete, scale to walking lunges.

Kettlebell Swings: you should scale the load so you can complete 10 repetitions or more each time you pick up the bell.

Pull-Ups: these are strict movements, the first scale should be scaling the repetitions. The second scale should be negative pull-ups.

Continue ReadingNo Comments