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Posts Tagged ‘overhead-lunge’

Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Friday 02.14.20

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Air Squats
10 Sit-Ups

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Objective: build to an RPE of 9 for 4 repetitions in the Overhead Squat for 1 set.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

16 Minute Clock:

800m Run
Then, AMRAP:
8 Dumbbell Power Cleans, 50#/35#
8 Dumbbell Lunges, 50#/35#
8 GHD Sit-Ups
8 Calorie Bike

RX: As is.
AX: 35#/25#. Sit-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.

After the 800m run, whatever is remained of the 16-minute window, perform as many rounds as possible with the 4 movements. Scale the load, so you can complete each section in unbroken sets.

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Monday 02.03.20

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbells Press, Left
10 Dumbbells Press, Right
10 Dumbbells Lunges

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×3 rounds

Objective: build to an RPE of 8 for 4 repetitions in the Overhead Squat for 3 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 5 rounds:

5 Unbroken Hang Cleans, 135#/95#
5 Unbroken Handstand Push-Ups
200m Run

CX: 155#/105#. Strict HSPU
AX: 115#/75#. 5 Shoulder-to-Overhead

Workout Tip

Each round should take 90 seconds to complete, with a 30-second rest. Scale run to 100m if needed, or scale the load or variation.

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Monday 02.03.20

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbells Press, Left
10 Dumbbells Press, Right
10 Dumbbells Lunges

B) 3 Rounds:

10 Overhead Squats, with an empty bar
10 Overhead Lunges
10 Strict Press, with an empty bar

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×3 rounds

Objective: build to an RPE of 8 for 4 repetitions in the Overhead Squat for 3 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 5 rounds:

5 Unbroken Hang Cleans, 135#/95#
5 Unbroken Handstand Push-Ups
200m Run

CX: 155#/105#. Strict HSPU
AX: 115#/75#. 5 Shoulder-to-Overhead

Workout Tip

Each round should take 90 seconds to complete, with a 30-second rest. Scale run to 100m if needed, or scale the load or variation.

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Monday 11.11.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
100m Run

B) 20-20-20:

Double-Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep squat.

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

5 rounds, every 90 Seconds:

200m Run

Then, max repetitions:

Overhead Lunges with a plate, 45#/25#

– Rest 90 seconds

Workout Tip

Set a 90-second clock and perform a 200m run, in the remainder of that 90 seconds perform max overhead lunges. Your score is your total repetitions after all 5 rounds!

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Monday 11.11.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
100m Run

B) 20-20-20:

Double-Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep squat.

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

5 rounds, every 90 Seconds:

200m Run

Then, max repetitions:

Overhead Lunges with a plate, 45#/25#

– Rest 90 seconds

Workout Tip

Set a 90-second clock and perform a 200m run, in the remainder of that 90 seconds perform max overhead lunges. Your score is your total repetitions after all 5 rounds!

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Saturday 10.12.19

Warm-Up

A) 1 Round:

1:00 Row at RPE 6
2 rounds with PVC:
8 Overhead Squats
8 Overhead Lunges
1:00 Row at RPE 6

B) 3 rounds:

6 Overhead Squat, with an empty bar
3 Snatch Balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch Work

EMOMx3
3 Hang Snatch, Above the Knee
@ RPE 7

3 Minute Rest

EMOMx3
3 Hang Snatch, Below The Knees
@ RPE 7

3 Minute Rest

EMOMx3
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

9-6-3 For Time:

Power Snatch 135#/95#
Burpees Over The Bar

18-12-6 :
Power Clean 135#/95#
Burpees Over The Bar

Workout Tip

Power Snatch: this should be a challenging load that you can complete in quick singles.

Power Clean: the same load as the power snatch, should be completed in quick singles or touch and go reps.

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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 2 sets of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 2 sets of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

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

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

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

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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