Trifecta Trifecta

Posts Tagged ‘Knee Raises’

Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. 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

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. 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

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
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.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb
200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

 

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Tuesday 04.16.19

Warm-Up

A) 4 Rounds:

8 Calorie Bike
8 Knee Raises
8 Dumbbell Snatches

B) 9-6-3 reps of:

Strict Press
Muscle Snatch
Overhead Squat

Strength

EMOMx12

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with a an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

Every 2 Minutes x 10 rounds:

1 Rope Climb

200m Run

Workout Tip

You should be able to complete a rope climb in 30 seconds or less and complete the run in 60 seconds or less. If you do not have access to a rope climb, scale to 3-6 strict pull-ups or 6-12 ring rows.

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Saturday 04.06.19

Warm-Up

A) Tabata 20 seconds on / 10 seconds off

Sit-Ups
Air Squats
Bike Sprint

*Alternate each station each round for a total of 12 rounds (4 of each)

B) 2 Rounds:

8 Wall Balls
16 Knee Raises

Strength

Front Squat

Heavy 8
Then 1 set x 8 reps at 90% of heaviest 8 rep.

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

2 Rounds:

80 Double-Unders
40 Dumbbell Lunges
20 Dumbbell Snatches
10 Toes-to-Bar

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

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: you should be able to complete all repetitions in 2 minutes or less, scale as needed.

Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.

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