Trifecta Trifecta

Posts Tagged ‘Lunge’

Monday 02.25.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Bike

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

“EMOMDAY”

Capacity

Every 2 Minutes for 6 rounds:

6 Power Snatches
12 Calorie Bike

RX+ – 135#/95#
RX- 95#/75#
AX – 75#/55#

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.

Power Snatch: you should complete this station in 36 seconds or less.

Bike: complete each bike section in 45 seconds or less.

Continue ReadingNo Comments

Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

Continue ReadingNo Comments

Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

Continue ReadingNo Comments

Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
AX – 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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Back Squat: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

Continue ReadingNo Comments

Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

Continue ReadingNo Comments

Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load 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

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