Trifecta Trifecta

Posts Tagged ‘Plank Hold’

Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 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

5 Rounds for Time:

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

Workout Tip

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

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 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

5 Rounds for Time:

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

Workout Tip

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

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

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

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Saturday 04.13.19

Warm-Up

A) 3 rounds:

30 Single-Unders
200m Run
10 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest

Strength

Deadlift

Heavy 4

Then 2 sets x 4 reps at 90% of heaviest 4 rep.

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

Workout

2 Rounds:

80 Double-Unders
400m Run
20 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete all repetitions in 3 minutes or less, scale as needed.

Chest-to-Bar: if you have trouble with this movement, scale the movement to chin over bar pull-ups.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

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

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

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

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

Continue ReadingNo Comments

Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

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

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
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.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

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

Continue ReadingNo Comments

Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 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

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

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.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

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Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 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

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

Continue ReadingNo Comments

Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

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.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

Continue ReadingNo Comments