Trifecta Trifecta

Posts Tagged ‘Jumping Lunges’

Sunday 02.02.20

Warm-Up

A) 2 rounds:

10m High Knees
10m Bear Crawl
10m Butt Kickers
10 Toes-to-Bar
10 Push-Ups

B) 3 Rounds:

10 Lunges
20 Single-Unders
20 Double-Unders

Workout

3 Rounds For Time:

30 Calorie Row
30 Jumping Lunges

Then,
3 Rounds For Time:

20 Toes-to-Bar
20M’ Handstand Walk*

Then
3 Rounds For Time:

10 Bench Press, 135#/95#
50 Double-Unders

AX: walking lunges. Knee raises. Bear crawl. 95#/65#

RX: as is

RX+: 155#/105#. 100 Double-Unders each round.

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.

You will complete each 3 rounds station before moving to the next. Each 3 rounds station should not take you more than 10 minutes to complete. Scale repetitions, load, and movements as needed.

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Sunday 02.02.20

Warm-Up

A) 2 rounds:

10m High Knees
10m Bear Crawl
10m Butt Kickers
10 Toes-to-Bar
10 Push-Ups

B) 3 Rounds:

10 Lunges
20 Single-Unders
20 Double-Unders

Workout

3 Rounds For Time:

30 Calorie Row
30 Jumping Lunges

Then,
3 Rounds For Time:

20 Toes-to-Bar
20M’ Handstand Walk*

Then
3 Rounds For Time:

10 Bench Press, 135#/95#
50 Double-Unders

AX: walking lunges. Knee raises. Bear crawl. 95#/65#

RX: as is

RX+: 155#/105#. 100 Double-Unders each round.

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.

You will complete each 3 rounds station before moving to the next. Each 3 rounds station should not take you more than 10 minutes to complete. Scale repetitions, load, and movements as needed.

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Thursday 01.02.20

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Deadlift.

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.

Workout

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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Thursday 01.02.20 Copy

Warm-Up

A) 400m Run

Then,
2 rounds:

10 Russian Swings
5 Burpees

B) 2 Rounds:

10 Empty Bar Deadlift
20 Double-Unders
20 Ring Rows

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Deadlift.

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.

Workout

Every 3 Minutes for 6 rounds:

A.
400m Row
Max Double-Unders

B.
400m Run
Max Rounds
3 Pull-Ups
6 Jumping Lunges

Workout Tip

Station A: the row should not take more than 2 minutes to complete.
Station B: the run should not take you more than 2 minutes to complete.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

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

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
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.

Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

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

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
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.

Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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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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Saturday 10.13.18

Warm-Up

A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Burpee
Ball Slam, 20l#

B) In 5 min:
Plank Hold

* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

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. Compare jumps and weight from 10/1..

Workout

Every 3 Minutes for 5 Rounds complete the following:

20 Calorie Row
20 Jumping Lunges

Workout Tip

Row: athletes should complete the row under 60 seconds, scale calories as needed.

Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.

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Saturday 10.13.18

Warm-Up

A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Burpee
Ball Slam, 20l#

B) In 5 min:
Plank Hold

* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

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. Compare jumps and weight from 10/1..

Workout

Every 3 Minutes for 5 Rounds complete the following:

20 Calorie Row
20 Jumping Lunges

Workout Tip

Row: athletes should complete the row under 60 seconds, scale calories as needed.

Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.

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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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Tuesday 10.09.18

Warm-Up

A) Every 2 Minutes for 5 rounds:

10 Shoulder Rolls
10 Push-Ups
10 Jumping Lunges

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
60 seconds Max Calories Bike
60 seconds Rest

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload. Compare weights and jump to 10/3.

Workout

4 Rounds for Time:

21 Calorie Assault Bike
15 Hand Release Push-Ups
9 Chest-to-Bar Pull-Ups*

AX: Pull-ups
RX: As is
RX+: Ring Dips

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.

Bike: athletes should not spend more than 2 minutes on this station

Hand-Release Push-Ups: athletes should complete station in 3 or fewer sets. Scale repetitions as needed.

Chest-to-Bar Pull-Up: athletes should not spend more than 30 seconds on this station, scale to pull-ups or jumping chest to bar pull-ups.

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