Trifecta Trifecta

Posts Tagged ‘Lunge’

Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

Strength Tip

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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Monday 11.19.18

Warm-Up

A) 4 Rounds of:

20 sec Plank Hold
5 Strict Pull-Up
5 Jumping Squat
5 Knee-to-Elbow

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
12 Sit-Ups

Strength

Back Squat

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/13)

Strength Tip

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.

Workout

“EMOMDAY”

Every 2 Minutes Alternate Stations for 3 Complete Rounds:

Station 1:

10 Calorie on the Bike
10 Burpees

Station 2:

10 Calorie Bike
12 Toes to Bar

Station 3:

10 Calorie Bike
14 Wall Balls, 20#/14#

Station 4:

10 Calorie Bike
16 Ball Slams, 40#/25#

Workout Tip

In each station, athletes should have 30 seconds of rest/transition time. Scale the number of repetitions/ load as needed in each section.

Each station should be performed 3 times each. Station 1>Station 2>Station 3> Station 4> Station 1, etc.

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Monday 11.12.18

Warm-Up

A) 1 Round:

400m Row
20 Lunges
10 Step-Ups, on a 24” Box

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters
10 Ring Rows

Strength

Squat Clean

3 sets x 3 reps @ 73% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 18 Minutes Alternate Stations:

Minute 1:

10 Dumbbell Lunges, 25#/15#
10 Pull-Ups

Minute 2:

10 Power Snatches, 75#/553
10 Push-Ups

Minute 3:

10 Calorie Bike
10 Sit-Ups

Workout Tip

Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.

Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.

Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.

Note: athletes should have 15 seconds of rest in between stations.

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Monday 11.12.18

Warm-Up

A) 1 Round:

400m Row
20 Lunges
10 Step-Ups, on a 24” Box

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters
10 Ring Rows

Strength

Squat Clean

3 sets x 3 reps @ 73% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

“EMOMDAY”

Every Minute on the Minute for 18 Minutes Alternate Stations:

Minute 1:

10 Dumbbell Lunges, 25#/15#
10 Pull-Ups

Minute 2:

10 Power Snatches, 75#/553
10 Push-Ups

Minute 3:

10 Calorie Bike
10 Sit-Ups

Workout Tip

Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.

Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.

Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.

Note: athletes should have 15 seconds of rest in between stations.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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.

Workout

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Friday 11.02.18

Warm-Up

A) 200m Run
200m Row
20 Lunges
200m Row
200m Run

B) 3 Rounds:

8 Weighted Step-Ups
8 Dumbbell Press
4 Toes-to-Bar

Strength

Split Jerk

2sets x 3 reps repetitions @ 70% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

In Teams of 2, alternating complete rounds with a partner:

6 Rounds :

200m Row
15 Bar Dips

Then:

6 Rounds:

200m Run
2 Rope Climbs, 15’.

AX: Hand Release Push-Ups
RX+: Ring Dips

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: Athletes should complete 200M row under 75 seconds. Scale as needed

Dips: should be completed in 75 seconds or less. Scale to an appropriate level.

Rope Climbs: if no access to a rope climb scale to 12 kipping pull-ups or 6 strict pull-ups each round.

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Thursday 11.08.18

Warm-Up

A) Every 3 Minutes for 12 minutes:

200m Run
15 Knees-to-Elbows
10 High Box Step-Ups, 30”/24” (5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat

3 sets x 8 reps
1 set x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Only complete one set.

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.

Workout

For Time:

30 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
20 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups
10 Calorie Row
10 Front Squats, 115#/75#
10 Handstand Push-Ups

AX: Push Ups – 75#/55#
RX: Handstand Push Up. 115#/75#
RX+: 135#/95#. Strict Handstand Push 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.

Row: athletes should not take more than 3 Minutes for the round of 30 calories. 2 minutes for the round of 20 calories and 1 minute for the round of 10 calories. Scale repetitions as needed.

Handstand Push-Ups: pick appropriate level.

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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.

Workout

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Friday 11.02.18

Warm-Up

A) 200m Run
200m Row
20 Lunges
200m Row
200m Run

B) 3 Rounds:

8 Weighted Step-Ups
8 Dumbbell Press
4 Toes-to-Bar

Strength

Split Jerk

2sets x 3 reps repetitions @ 70% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

In Teams of 2, alternating complete rounds with a partner:

6 Rounds :

200m Row
15 Bar Dips

Then:

6 Rounds:

200m Run
2 Rope Climbs, 15’.

AX: Hand Release Push-Ups
RX+: Ring Dips

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: Athletes should complete 200M row under 75 seconds. Scale as needed

Dips: should be completed in 75 seconds or less. Scale to an appropriate level.

Rope Climbs: if no access to a rope climb scale to 12 kipping pull-ups or 6 strict pull-ups each round.

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Thursday 10.25.18

Warm-Up

A) 5min AMRAP:

150m Row
15 Ball Slams, 20#
15 Air Squats
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

Every Minute on the Minute for 18 minutes perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/20.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority over load.

Workout

7 Minute AMRAP:

7 Shoulder to Overhead, 95#/65#
7 Calorie Assault Bike

Workout Tip

Shoulder to Overhead: athletes should complete all 7 repetitions unbroken, scale load as needed.

Bike: athletes should sprint bike station and complete it under 1 Minute.

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Saturday 10.27.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Knees-to-Elbows
10 High Box Step Ups, 30”/24”
(5 each leg)

B) 2 Rounds with an empty bar:

6 Back Squats
6 Lunges
24 Double-Unders

Strength

Back Squat
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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.

Workout

3 Rounds for Time:

20 Pistols
400m Run

Workout Tip

Pistols: scale to High step ups or lunges if unable to perform pistols.

Run: run should not take more than 2:30 minutes to complete each round. Scale distance as needed.

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Thursday 10.25.18

Warm-Up

A) 5min AMRAP:

150m Row
15 Ball Slams, 20#
15 Air Squats
Rest 20sec

B) 3 Rounds with an empty bar:

4 Strict Press
4 Lunges, with the bar in the front rack position
2 Split Jerks

Strength

Every Minute on the Minute for 18 minutes perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/20.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority over load.

Workout

7 Minute AMRAP:

7 Shoulder to Overhead, 95#/65#
7 Calorie Assault Bike

Workout Tip

Shoulder to Overhead: athletes should complete all 7 repetitions unbroken, scale load as needed.

Bike: athletes should sprint bike station and complete it under 1 Minute.

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