Trifecta Trifecta

Posts Tagged ‘Lunge’

Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

Continue ReadingNo Comments

Saturday 01.12.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 5 reps

B.
Strict Pull-Ups
4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

3 Rounds:

5 Ring Muscle-Ups
10 GHD Sit-Ups

Then,
3 Rounds:

10 Bar Dips
10 Calorie Row

Workout Tip

Muscle-Ups: you should be able to complete all repetitions in 2 minutes or less. Scale repetitions as needed.

GHD Sit-Ups: you may scale to 10 toes to bar or 20 sit-ups every round.

Bar Dips: You should be able to complete all 10 repetitions in 2 sets or less. Scale as needed.

Continue ReadingNo Comments

Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

Continue ReadingNo Comments

Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

Continue ReadingNo Comments

Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

Continue ReadingNo Comments

Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

Continue ReadingNo Comments

Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

Continue ReadingNo Comments

Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

Continue ReadingNo Comments

Wednesday 12.26.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Lunges
100m Run

B) 3 Rounds:

15 Ring Rows
15 Wall Balls, 14#/10#
100m Row

Strength

Paused Front Squats

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Do not relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/18)

Workout

Every 8 min x 3 rounds:

200m Run
20 Back Squat*, 75#/55#
20 Burpees
200m Row

AX: Air Squat

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!

Squats/Burpees/Run/Row: You should be able to complete each set in no more than 90 seconds. Scale load accordingly.

Continue ReadingNo Comments

Wednesday 12.26.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Lunges
100m Run

B) 3 Rounds:

15 Ring Rows
15 Wall Balls, 14#/10#
100m Row

Strength

Paused Front Squats

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Do not relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/18)

Workout

15 Minute AMRAP:

Every 8 min x 3 rounds:

200m Run
20 Back Squat*, 75#/55#
20 Burpees
200m Row

AX: Air Squat

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!

Squats/Burpees/Run/Row: You should be able to complete each set in no more than 90 seconds. Scale load accordingly.

Continue ReadingNo Comments

Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 115#/75#.

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.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

Continue ReadingNo Comments

Monday 12.24.18

Warm-Up

A) 16-12-8 of:

Assault Bike Calories
Burpee Step Up, 24”/20”
Knee Raises

B) 2 Rounds:

4 Hang Power Cleans
4 Front Squats
4 Strict Press
4 Lunges, with the bar in the front rack

– After 1 round add some weight for the second round.

Workout

“12 Days of Christmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Box Jumps, 24”/20”
6 Dips
7 Pull-Ups
8 Lunges, with no weight
9 Wall Balls, 20#14#
10 Kettlebell Swings, 53#/35#
11 GHD Sit-Ups
12 Burpees

AX: 75#/55#.
RX:95#/25#.
RX+: 115#/75#.

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.

It’s like the 12 Days of Christmas Song! 🙂

Example:

1 Deadlift
Then:
1 Deadlift
2 Hang Power Cleans

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats

Then:

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead

etc.

Continue ReadingNo Comments