Trifecta Trifecta

Posts Tagged ‘Row’

Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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 – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

Continue ReadingNo Comments

Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

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

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

Continue ReadingNo Comments

Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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

For Time:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 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.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

Continue ReadingNo Comments

Saturday 10.13.18

Warm-Up

A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Burpee
Ball Slam, 20l#

B) In 5 min:
Plank Hold

* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

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. Compare jumps and weight from 10/1..

Workout

Every 3 Minutes for 5 Rounds complete the following:

20 Calorie Row
20 Jumping Lunges

Workout Tip

Row: athletes should complete the row under 60 seconds, scale calories as needed.

Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.

Continue ReadingNo Comments

Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

Continue ReadingNo Comments

Thursday 10.11.18

Warm-Up

A) 3 Rounds of:
10 calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:

Muscle Snatch, with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel

Workout

10-10-10-10:

Toes-to-Bar
Power Snatches*

50-40-30-20-10:

Double-Unders

AX: 75#/55#

RX: 95#/65#

RX+: 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.

Toes-to-Bar: athletes may scale to knees to elbows or knee raises. All 10 repetitions should be completed in 1 minute or less.

Power Snatch: all 10 repetitions should be completed in 1 minute or less, scale load as needed.

Continue ReadingNo Comments

Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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 – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

Continue ReadingNo Comments

Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

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

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

Continue ReadingNo Comments

Saturday 10.13.18

Warm-Up

A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Burpee
Ball Slam, 20l#

B) In 5 min:
Plank Hold

* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

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. Compare jumps and weight from 10/1..

Workout

Every 3 Minutes for 5 Rounds complete the following:

20 Calorie Row
20 Jumping Lunges

Workout Tip

Row: athletes should complete the row under 60 seconds, scale calories as needed.

Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.

Continue ReadingNo Comments

Monday 10.08.18

Warm-Up

A) 4 Rounds of:

200m Row
10 Air Squats

– Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups.

Strength

Back Squat

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete 2 more set of 3 at 90% of heaviest 3 rep of the day.

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

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1:
Max Repetitions Muscle Snatch

Minute 2:
Max Repetitions Thrusters

Minute 3:
Rest

AX: 45#/35#
RX: 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!

Muscle Snatch: athletes should be able to complete touch and go sets. If athletes are completing workout AX, have them start from above the knees.

Thrusters: athletes should scale load to complete sets of 5-10 repetitions everytime they pick up the bar.

Continue ReadingNo Comments

Saturday 10.06.18

Warm-Up

A) 2 Rounds

200m Row
10 Shoulder Rolls, with a PVC pipe
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

Continue ReadingNo Comments

Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

Continue ReadingNo Comments