Trifecta Trifecta

Posts Tagged ‘Jumping Squat’

Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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.

Workout

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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.

Workout

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

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

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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Sunday 01.06.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Bike, at a 7/10 effort
10 Air Squats
100m Run

Workout

21-15-9 For Time:

Kettlebell Swing
Jump Squat

Then:

400m Run
30 Burpees
20 Dumbbell Snatch, moderately heavy, alternating
10 Muscle Ups
20 Dumbbell Snatch, moderately heavy, alternating
30 Burpees
400m Run

Then:

21-15-9:

Kettlebell Swing
Jump Squat

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

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.

Kettlebell/ Jumping squats: you should be able to work at a pace of 15 repetitions a minute, scale repetitions as needed.

Snatches: should be completed in 2 minutes or less.

Muscle Ups: you may scale repetitions of muscle ups or scale movement to 20 kipping pull-ups and 20 bar dips.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

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. (Compare to 11/13)

Strength Tip

Back Squats: 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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

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. (Compare to 11/13)

Strength Tip

Back Squats: 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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Sunday 11.11.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

100m Row
100m Run
20 Sit-Ups

B) 3 Rounds:
10m Bear Crawl
10 Air Squats
10 Ring Rows
30 seconds Bar Hang

Workout

“Oceans 12”

Buy-in:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

12 Minute AMRAP:

21 Push-Ups
15 American Swings, 53#/35#
9 Toes-to-Bar

2 Minute Rest:

Buy Out:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

Workout Tip

Buy in/Buy Out: farmers walk should be with a load that you will not need to put down more than 4 times.

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Sunday 11.11.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

100m Row
100m Run
20 Sit-Ups

B) 3 Rounds:
10m Bear Crawl
10 Air Squats
10 Ring Rows
30 seconds Bar Hang

Workout

“Oceans 12”

Buy-in:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

12 Minute AMRAP:

21 Push-Ups
15 American Swings, 53#/35#
9 Toes-to-Bar

2 Minute Rest:

Buy Out:

100m Farmers Walk, 53#/35#
200m Row
30 Jumping Squats
200m Row
100m Farmers Walk, 53#/35#

Workout Tip

Buy in/Buy Out: farmers walk should be with a load that you will not need to put down more than 4 times.

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Tuesday 08.14.18

Warm-Up

A) Every Minute on the Minute for 5 min:

100m Row
5 Jumping Squats

B)3 Rounds with an empty bar:

4 Muscle Snatches
4 Overhead Squats
4 Hang Snatches

Strength

Snatch

2 Snatches Every Minute on the Minute for 12 min

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 8/3)

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, 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. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.

Workout

For Time:

400m Row
40 Dumbbell Snatches
*RX: 50#/35#
*AX: 35#/20#
300m Row
30 Dumbbell Snatches
200m Row
20 Dumbbell Snatches
100m Row
10 Dumbbell Snatches

Workout Tip

Dumbbell Snatches: athletes should alternate hands every 5 repetitions. Athletes should also scale to a weight that they can complete 5 repetitions unbroken.

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Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-Unders

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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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Tuesday 08.14.18

Warm-Up

A) Every Minute on the Minute for 5 min:

100m Row
5 Jumping Squats

B)3 Rounds with an empty bar:

4 Muscle Snatches
4 Overhead Squats
4 Hang Snatches

Strength

Snatch

2 Snatches Every Minute on the Minute for 12 min

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 8/3)

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, 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. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.

Workout

For Time:

400m Row
40 Dumbbell Snatches
*RX: 50#/35#
*AX: 35#/20#
300m Row
30 Dumbbell Snatches
200m Row
20 Dumbbell Snatches
100m Row
10 Dumbbell Snatches

Workout Tip

Dumbbell Snatches: athletes should alternate hands every 5 repetitions. Athletes should also scale to a weight that they can complete 5 repetitions unbroken.

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