Trifecta Trifecta

Posts Tagged ‘Lunge’

Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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Saturday 04.27.19

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.
Push Press
8-8-8-8-8

B.
Strict Pull-Up
8-8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

12 Minutes AMRAP:

200m Run
10 Bench Press
5 High Box Jumps

AX: 95#/65#
RX:135#/95#
RX+: 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.

Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.

Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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Saturday 04.27.19

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.
Push Press
8-8-8-8-8

B.
Strict Pull-Up
8-8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

12 Minutes AMRAP:

200m Run
10 Bench Press
5 High Box Jumps

AX: 95#/65#
RX:135#/95#
RX+: 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.

Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.

Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.

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Tuesday 04.23.19

Warm-Up

A) 2 Rounds:

200m Row
15 Air squats
10 Lunges

B) 3 Rounds:

9 Wall Balls, 20#/14#
15 Knee Raises
21 Double-Unders

Strength

Front Squat

Heavy 8
Then 3 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

7 Minute AMRAP:

28 Double-Unders
14 One-Legged Squats

– 90 Second Rest

3 Minutes AMRAP:

Max Wall Balls, 20#/14#

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.

Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!

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Wednesday 04.03.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Dips

Strength

Back Squat

Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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

Capacity

14 Minute AMRAP:

7 Overhead Squats
7 Ring Muscle-Ups
14 Calorie Row

AX: 75#/55#. Front Squat
RX:75#/55#
RX+: 95#/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.

Overhead Squat: you should choose a weight that you can complete in 2 sets or less. Scale the weight as needed, or scale the movement to front squats if needed.

Muscle-Ups: all repetitions should be completed in 2 minutes or less, scale repetitions as needed.

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Wednesday 04.03.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
3 Dips

Strength

Back Squat

Heavy 4
Then 1 set x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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

Capacity

14 Minute AMRAP:

7 Overhead Squats
7 Ring Muscle-Ups
14 Calorie Row

AX: 75#/55#. Front Squat
RX:75#/55#
RX+: 95#/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.

Overhead Squat: you should choose a weight that you can complete in 2 sets or less. Scale the weight as needed, or scale the movement to front squats if needed.

Muscle-Ups: all repetitions should be completed in 2 minutes or less, scale repetitions as needed.

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Thursday 03.28.19

Warm-Up

A) 2 Rounds:

200m Run
5 Broad Jumps
10 Lunges
15 Ball Slams

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch
Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds, 2 minutes each:

200m Run

Max Rounds of:

2 Ground to Overhead
2 Bar Facing Burpee

– 1 Minute Rest

AX: 95#/55#
RX:135#/95#

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!

Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.

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Thursday 03.28.19

Warm-Up

A) 2 Rounds:

200m Run
5 Broad Jumps
10 Lunges
15 Ball Slams

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch
Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds, 2 minutes each:

200m Run

Max Rounds of:

2 Ground to Overhead
2 Bar Facing Burpee

– 1 Minute Rest

AX: 95#/55#
RX:135#/95#

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!

Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.

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Thursday 03.21.19

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

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

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Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

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

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

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

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

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