Trifecta Trifecta

Posts Tagged ‘Plank Hold’

Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 35#/25#

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: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds 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 an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Thursday 05.23.19

Warm-Up

A) 5 Rounds:

20 seconds work / 10 seconds 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 an empty bar
30 seconds Plank hold

Strength

1 Push Press + 2 Split Jerk:

Every 2 minutes x 7 rounds @ RPE 7

Strength Tip

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Every 3 Minutes x 5 rounds:

20 Hand Release Push-Ups
10 Kettlebell Swings, 53#/35#
200m Row

RX+: 70#/53#
RX: as is
AX: 44#/26#, 10 Hand-Release 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

Push Ups: complete all push-ups in 60 seconds or less. Scale repetitions as needed.

Kettlebell Swings: complete all kettlebell swings in one set. Scale load as needed.

Row: complete the rowing portion under 60 seconds.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

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.

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
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.

Strength Tip

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

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

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

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.

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

Continue ReadingNo Comments

Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees

Strength

Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

Capacity

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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Tuesday 05.07.19

Warm-Up

A) 3 rounds:

30 Singles
200m Row
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
– 20 seconds rest
40 seconds Kettlebell Swings
– 20 seconds rest
40 seconds Cal on Bike
– 20 Rest

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.
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

Capacity

Helen

For Time

3 Rounds:

400m Run
21 Kettlebell Swings, 53#/35#
12 Pull-Ups

Workout Tip

Kettlebell Swings: should be a load that you can complete in 2 sets or less.

Pull-Ups: scale to a movement that you can complete in 3 sets or less.

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