Trifecta Trifecta

Posts Tagged ‘Lunge’

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.

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Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set 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.

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

4 Rounds For Time:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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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.

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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.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

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

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.

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

For Time:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. 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 hard with the arms 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Tuesday 06.18.19

Warm-Up

A) 1 Round:

2min Row
30 sec Rest
1:30 min Row
30 sec Rest
1 min Row
30 sec Rest
30 sec Row

B) 3 Rounds:

3 Pull-Ups
6 Dumbbell Deadlifts
8 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×3 sets

Strength Tip

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

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.

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

For Time:

30 Calorie Row
30 Dumbbell Deadlifts 50#/35#
30 Dumbbell Lunges 50#/35#
30 Calorie Row
20 Dumbbell Deadlifts 50#/35#
20 Dumbbell Lunges 50#/35#
30 Calorie Row
10 Dumbbell Deadlifts 50#/35#
10 Dumbbell Lunges 50#/35#

Workout Tip.

Row: every 30 calories should not take you more than 3 minutes to complete.

Dumbbell Movements: you should be able to complete each set or dumbbell movements in sets of 4 or more, scale load as needed to make this happen.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. 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 hard with the arms 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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