Trifecta Trifecta

Posts Tagged ‘Row’

Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Saturday 12.15.18

Warm-Up

A) 1 Round:

400m Row
10 Kettlebell Swings, 35#/26#
10 Ring Rows
400m Row
10 Kettlebell Swings
10 Ring Rows
100m Row
10 Kettlebell Swings
10 Ring Rows

B) 3 Rounds:

10 Box Step Ups, 24”/20”
10 Kettlebell Swings, 53#/35#

Strength

Romanian Deadlift

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Keep the bar close, and slide the bar down your thighs and legs as the hips go back. Keep your shins vertical.

Workout

Capacity

5 Rounds:

400m Run
30m Sled Push
20 Hand Release Push-Ups
10 Deadlifts

AX: 135#/95#
RX: 185#/135#
RX+:225#/155#

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.

Sled Push: should be heavy, but able to complete with no breaks.

Hand Release Push-Ups: athletes should be able to complete sets of push-ups in 3 sets or less!

Deadlift: should be completed in 2 sets max. Scale load if needed.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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: athletes should choose a weight they can complete in 2 sets or less.

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Saturday 12.15.18

Warm-Up

A) 1 Round:

400m Row
10 Kettlebell Swings, 35#/26#
10 Ring Rows
400m Row
10 Kettlebell Swings
10 Ring Rows
100m Row
10 Kettlebell Swings
10 Ring Rows

B) 3 Rounds:

10 Box Step Ups, 24”/20”
10 Kettlebell Swings, 53#/35#

Strength

Romanian Deadlift

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Keep the bar close, and slide the bar down your thighs and legs as the hips go back. Keep your shins vertical.

Workout

Capacity

5 Rounds:

400m Run
30m Sled Push
20 Hand Release Push-Ups
10 Deadlifts

AX: 135#/95#
RX: 185#/135#
RX+:225#/155#

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.

Sled Push: should be heavy, but able to complete with no breaks.

Hand Release Push-Ups: athletes should be able to complete sets of push-ups in 3 sets or less!

Deadlift: should be completed in 2 sets max. Scale load if needed.

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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: athletes should choose a weight they can complete in 2 sets or less.

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

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 Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

Continue ReadingNo Comments

Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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