Trifecta Trifecta

Posts Tagged ‘Knee Raises’

Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

Continue ReadingNo Comments

Monday 07.15.19

Warm-Up

A) EMOM 12 minutes, alternating:

100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder width apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

“EMOMDAY”

Capacity

Alternate Station A and Station B Every 3 Minutes x 6 rounds :

Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike

Station B
400m Run

AX: 95#/65#
RX: As is
CX: 155#/105#

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.

Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.

Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.

Continue ReadingNo Comments

Sunday 07.14.19

Warm-Up

A) 3 Rounds of each:

1 Min on/30 Second Transition
Row
Bike
Plank

B) 3 Rounds:

8 Sit-Ups
8 Lunges
4 Burpees

Workout

STRANGER THINGS WORKOUT

“Suzie, Do You Hear Me”

8 Minute AMRAP:
11 Deadlifts, 135#/95#
11 Wall balls, 20#/14#
11 Toes to bar

– 2 Minute Rest

“The Mall Rats”

8 Minute AMRAP:
11 Russian Kettlebell Swings, 70#/53#
11 Air Squats
11 Knee Raises

– 2 Minute Rest

“The Case of the Missing Lifeguard”

8 Minute AMRAP:
11 Calorie Row
11 Calorie Bike
11 Sit-Ups

AX: 53#/35#
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.

Each movement should be completed in an unbroken set of 11 repetitions. Scale load, or movement as needed.

Continue ReadingNo Comments

Monday 07.15.19

Warm-Up

A) EMOM 12 minutes, alternating:

100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder width apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

“EMOMDAY”

Capacity

Alternate Station A and Station B Every 3 Minutes x 6 rounds :

Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike

Station B
400m Run

AX: 95#/65#
RX: As is
CX: 155#/105#

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.

Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.

Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.

Continue ReadingNo Comments

Sunday 07.14.19

Warm-Up

A) 3 Rounds of each:

1 Min on/30 Second Transition
Row
Bike
Plank

B) 3 Rounds:

8 Sit-Ups
8 Lunges
4 Burpees

Workout

STRANGER THINGS WORKOUT

“Suzie, Do You Hear Me”

8 Minute AMRAP:
11 Deadlifts, 135#/95#
11 Wall balls, 20#/14#
11 Toes to bar

– 2 Minute Rest

“The Mall Rats”

8 Minute AMRAP:
11 Russian Kettlebell Swings, 70#/53#
11 Air Squats
11 Knee Raises

– 2 Minute Rest

“The Case of the Missing Lifeguard”

8 Minute AMRAP:
11 Calorie Row
11 Calorie Bike
11 Sit-Ups

AX: 53#/35#
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.

Each movement should be completed in an unbroken set of 11 repetitions. Scale load, or movement as needed.

Continue ReadingNo Comments

Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

Continue ReadingNo Comments

Wednesday 07.10.19

Warm-Up

A) EMOM x 12 minutes, alternating:

Minute 1: 30 seconds Row
Minute 2: 5 Push-Ups + 20 Sit-Ups
Minute 3: Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
9 GHD Sit-Ups

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

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

10 Rounds For Time:

5 Ring Dips
5 Sumo Deadlift High Pulls, 95#/65#
10 Knee Raises

Workout Tip

Ring Dips: each set should not take more than 2 sets to complete. Scale to push-ups if needed.

Sumo Deadlift High Pulls: each set should not take more than 2 sets to complete.

.

Continue ReadingNo Comments

Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

Continue ReadingNo Comments

Thursday 07.04.19

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

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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 perform 1 overhead 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

4 Rounds For Time:

2 Rope Climbs
200m Run
10 Dumbbell Thrusters, 35#/25#
200m Run

Workout Tip

Rope Climb: you should be able to complete both rope climbs in 60 seconds or less, scale repetitions as needed.

Dumbbell Thrusters: you should choose a weight that you can complete all 10 repetitions in :60 or less, scale as needed.

Continue ReadingNo Comments

Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

Continue ReadingNo Comments

Thursday 07.04.19

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

1 Power Snatch + 1 Overhead Snatch

1 set @ RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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 perform 1 overhead 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

4 Rounds For Time:

2 Rope Climbs
200m Run
10 Dumbbell Thrusters, 35#/25#
200m Run

Workout Tip

Rope Climb: you should be able to complete both rope climbs in 60 seconds or less, scale repetitions as needed.

Dumbbell Thrusters: you should choose a weight that you can complete all 10 repetitions in :60 or less, scale as needed.

Continue ReadingNo Comments

Tuesday 07.02.19

Warm-Up

A) 2 Rounds:

15m High Knees
15n Butt Kickers
15m Bear Crawl
150m Run

B) 3 Rounds:

12 Russian Kettlebell Swings
6 Knee Raises
3 Burpee Pull-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 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

With a Partner alternate complete rounds:

8 Rounds for Time:

20 Kettlebell Swings, 53#/35#
15 Second L-Hold
10 Burpees

AX: 35#/35#
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.

Each athlete will complete 20 kettlebell swings, 15 seconds of an L-hold, and 10 burpees, after they complete a full round the second athlete will complete the same until a total of 8 rounds is complete (4 per athlete). Complete 4 rounds if no partner, rest after each round. Rest time = work time.

Continue ReadingNo Comments