Trifecta Trifecta

Posts Tagged ‘Run’

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.

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Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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Thursday 10.18.18

Warm-Up

A) 3 Minute AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

B) 3 Minute AMRAP:

100m Run
10 Wall Balls
30 sec Plank in Push-Up Position

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 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

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

For Time:

80 Burpees

Every 2 Minutes:

40 Double Unders

Workout Tip

Burpees: oh yea buddy! 80 quality burpees.

Double-Unders: at the top of every 2nd minute, perform 40 double-unders or 40 seconds of double-under practice or 40 singles.

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Wednesday 10.10.18

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Wall Balls, 14#/10#
15 seconds Bar Hang

B) 4 Rounds:

8 Russian Kettlebell Swings
8 Ball Slams
16 Singles

Strength

Deadlift

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

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

12 Minute AMRAP:

200m Run
100m Farmers Carry, 50#/35#
20 Dumbbell Hang Squat Cleans, 35#/25#

Workout Tip

Run: athletes should complete the 200M run in under 1 Minute, scale to 100M if needed

Farmers Walk: athletes should complete 100m in 90 seconds or less, scale distance to 50M if needed

Dumbbell Squat Cleans: athletes should choose a load that they can complete a set of 20 in 4 sets or less.

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Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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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.

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Wednesday 10.10.18

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings, 53#/35#
15 Wall Balls, 14#/10#
15 seconds Bar Hang

B) 4 Rounds:

8 Russian Kettlebell Swings
8 Ball Slams
16 Singles

Strength

Deadlift

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

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

12 Minute AMRAP:

200m Run
100m Farmers Carry, 50#/35#
20 Dumbbell Hang Squat Cleans, 35#/25#

Workout Tip

Run: athletes should complete the 200M run in under 1 Minute, scale to 100M if needed

Farmers Walk: athletes should complete 100m in 90 seconds or less, scale distance to 50M if needed

Dumbbell Squat Cleans: athletes should choose a load that they can complete a set of 20 in 4 sets or less.

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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.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

4 Strict Press, with an empty bar
8 Lunges, with an empty bar
4 Split Jerks

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand 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 of the good stuff.

Handstand Push-Ups: scale to the appropriate level.

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Wednesday 10.03.18

Warm-Up

A) 2 rounds:

200m Row
10 Push-Up, close grip
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 rounds:

4 Strict Press, with an empty bar
8 Lunges, with an empty bar
4 Split Jerks

Strength

Every Minute on the Minute for 18 minutes:

1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar.

Strength Tip

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

For Time:

200m Run
3 Handstand Push-Ups
200m Run
6 Handstand Push-Ups
200m Run
9 Handstand Push-Ups
200m Run
12 Handstand Push-Ups
200m Run
15 Handstand Push-Ups
Run 200m

AX: Dumbbell Press

RX: Kipping Handstand Push-Ups

RX+: Strict Handstand 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 of the good stuff.

Handstand Push-Ups: scale to the appropriate level.

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Tuesday 09.25.18

Warm-Up

A) 2 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For quality, not for time:

15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#
Toes-to-Bar

Strength

Power Clean, From Floor
4-3-2-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three more sets.

Strength Tip

If athlete’s 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 with the hip crease of the athlete above parallel.

Workout

“Jackie”

For Time:

Row 1000m
50 Thrusters, 45#
30 Pull-Ups

Workout Tip

Row: for athletes likely to row slower than a 2:30/500m Split, reduce the distance to 750m.

Thrusters: athlete should be able to work at a rate of 10 thrusters every time they grab the bar! Scale load to light dumbbells if needed.

Pull-Ups: athlete should be able to complete this in no more than five sets. Scale repetitions as needed. Scale to jumping chest to bar pull-ups.

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Sunday 09.23.18

Warm-Up

A) 3 Rounds of:
1min work at 8/10 effort

Assault Bike
Walking Lunges
Burpees

Rest 1min after each round. Take no more than 10 sec transitions between movements during the round.

Workout

“20/20”

2 Rounds:

20 Pull-Ups
20 One-Legged Squats
Run 400m

then:

2 Rounds:
20 Deadlifts 135#/95#
20 Burpees Over the Bar
400m 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.

Pull-Ups: athletes should be able to complete 20 pull-ups in less than 2 Minutes. Scale repetitions as needed.

One-legged Squats: athletes that cannot perform the movements should scale to walking lunges or step ups on a high box.

Run: athletes should be able to run their 400M runs under 3 minutes. If running is challenging, scale to 200M

Deadlifts: athletes should be able to complete the set of deadlifts in 3 or fewer sets, scale load appropriately.

Burpees Over Bar: if athletes are unable to jump with both feet over the bar, scale to good old fashion burpees.

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