Trifecta Trifecta

Posts Tagged ‘L-Sit’

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

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

Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

Continue ReadingNo Comments

Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

Continue ReadingNo Comments

Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

Continue ReadingNo Comments

Thursday 02.14.19

Warm-Up

A)
20 Single-Unders
10 sec Rest
20 Air Squats
10 sec Rest
20 L Sit

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 seconds
10 calories Row
Rest 30 seconds

Strength

Power Cleans, unbroken
3 sets x 4 rest

Objective: build each set, starting with the bar, in reps of 4 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front 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 6:

RX+:
20 Double-Unders
15 Wall Balls, 20#/14#
10 GHD Sit-Ups

AX:
20 Singles
15 Wall Balls 14#/12#
10 Sit Ups

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.

Wall Balls: should be completed in 1 set each round. Scale load as needed.

Double-Unders: you should complete the double unders in 60 seconds or less, scale as needed.

GHD Sit-Ups: You may scale to sit ups if time is running out.

Continue ReadingNo Comments

Thursday 06.14.18

Warm-Up

A) 5 Min time cap:

4 Hand Release Push-Ups
20 yd Bear Crawl
40 yd Sprint
3 Burpee Box Jump Overs 30”/24”

B) Gymnastic Work

1:30 min in an L-Sit

*rest 10 sec between attempts, rest doesn’t count toward time

Strength

Deadlift

A) 2 sets x 5 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Pull-Up

3 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Ups: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

5 Rounds:

15 Wall Balls
20 yds Single Arm Overhead Dumbbell Walking Lunge (each arm)
15 Toes-to-Bar

Continue ReadingNo Comments

Thursday 06.14.18

Warm-Up

A) 5 Min time cap:

4 Hand Release Push-Ups
20 yd Bear Crawl
40 yd Sprint
3 Burpee Box Jump Overs 30”/24”

B) Gymnastic Work

1:30 min in an L-Sit

*rest 10 sec between attempts, rest doesn’t count toward time

Strength

Deadlift

A) 2 sets x 5 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 5 reps @ 90% of set A
C) 1 Set x 7-9 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Pull-Up

3 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Ups: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

5 Rounds:

15 Wall Balls
20 yds Single Arm Overhead Dumbbell Walking Lunge (each arm)
15 Toes-to-Bar

Continue ReadingNo Comments

Thursday 05.31.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold (right)
20 sec rest
45 sec Side Plank Hold (left)
20 sec rest

*use the 20 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Strict Press, with an empty bar
9 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective – match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

20 min AMRAP:

400m Run
5 Turkish Get-Ups each Arm 70/53
45 feet Handstand Walk (must walk at least 15 feet at a time or restart at previous 15 feet mark)
30 sec L-Sit on parallettes (set up with feet above the 45lb bumper plate. If feet touch plate time stops)

Continue ReadingNo Comments

Thursday 05.31.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold (right)
20 sec rest
45 sec Side Plank Hold (left)
20 sec rest

*use the 20 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Strict Press, with an empty bar
9 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective – match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

20 min AMRAP:

400m Run
5 Turkish Get-Ups each Arm 70/53
45 feet Handstand Walk (must walk at least 15 feet at a time or restart at previous 15 feet mark)
30 sec L-Sit on parallettes (set up with feet above the 45lb bumper plate. If feet touch plate time stops)

Continue ReadingNo Comments

Saturday 05.05.18

Warm-Up

A) 4 Min Running Clock:

4 Hand Release Push-Up
10yd Bear Crawl
40yd Sprint
3 Burpee Box Jump Over 30”/24”

B) Gymnastic Work:

Accumulate 1:30 in an L-Sit

– Rest 10 sec between attempts

* Rest doesn’t count toward time

Strength

Strict Press

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Workout

12min AMRAP:

50 Wall Balls 30/20#
100 Double-Unders
50 calories Row
100 Double-Unders

Continue ReadingNo Comments

Saturday 05.05.18

Warm-Up

A) 4 Min Running Clock:

4 Hand Release Push-Up
10yd Bear Crawl
40yd Sprint
3 Burpee Box Jump Over 30”/24”

B) Gymnastic Work:

Accumulate 1:30 in an L-Sit

– Rest 10 sec between attempts

* Rest doesn’t count toward time

Strength

Strict Press

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement

Workout

12min AMRAP:

50 Wall Balls 30/20#
100 Double-Unders
50 calories Row
100 Double-Unders

Continue ReadingNo Comments