Trifecta Trifecta

Posts Tagged ‘Run’

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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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
RX+:185#/135#

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.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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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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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

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

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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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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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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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

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

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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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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Sunday 12.02.18

Warm-Up

A)
Athlete 1:

holds a Plank Hold

Athlete 2 Completes 3 rounds of:

5 Burpees
100m Row

Then, switch

B)

Athlete 1:

Double-Unders

Athlete 2:

10 Sit-Ups
10 Air Squats
5 Sit-Ups
5 Air Squats

Then, switch

Workout

“Eight Ball Corner Pocket”

8 Rounds, alternating each complete round:

Row 200m
50 Double-Unders

then
8 Rounds, alternating each complete round:
200m Run
10 Burpees

Workout Tip

Athlete 1 complete both the row and double-unders before athlete 2 starts the Row. Each athlete will complete 4 rounds of each station.

Athlete 1 complete both the run and burpees before athlete 2 starts the run. Each athlete will complete 4 rounds of each station.

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Friday 11.30.18

Warm-Up

A) 3 Rounds:

20m High Knees
20m Butt Kickers
20m Broad Jump
20 Air Squats

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 8 reps
4 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/19)

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.

Workout

Capacity:

For Time:

400m Run
20 Toes-to-Bar
400m Row
20 Front Squats, 135#/95#
200m Run
10 Toes-to-Bar
200m Run
10 Front Squats 135#/95#

Workout Tip

Run/Row: athletes should not take more than 2:30 seconds on these stations. Scale distance as needed.

Toes to Bar: scale to knee raises or knees to elbows if needed.

Front Squats: athletes should complete each round of front squats in 4 sets or less. Scale load as needed.

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Wednesday 11.28.18

Warm-Up

A) 2 rounds of:

200m Row
200m Run
20 Walking Lunges

B) 2 rounds of:

20 Second Wall Balls, 20#/14#
20 Second Wall Sit
20 Second Rest
20 Second Hollow Hold

Strength

Squat Snatch

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

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

Capacity:

AMRAP 20 min:

10 GHD Sit-Ups
15 Kettlebell Swings, 32kg/24kg
20 Wall Ball, 20#/14#
25 Calorie Row

Workout Tip

GHD Sit-Up: for athletes not sufficiently developed to perform 20 minutes of GHD sit-ups, scale movement to sit-ups

Kettlebell swing: Athlete should be able to complete each round in no more than two sets. Scale load as needed.

Wall Ball: athlete should be able to complete each round in no more than three sets. Scale load as needed.

Row: should not take athletes more than 3 minutes each round, scale calories as needed.

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