Trifecta Trifecta

Posts Tagged ‘side-lunge’

Monday 12.30.19

Warm-Up

A) 2 Rounds:

10m High Knees
10M Butt Kickers
10M Side Lunges
10M Lunges
10 Push Ups

B) 3 Rounds:

3 Strict Pull-Ups
3 Bar Dips
6 V-Ups
6 Calorie Bike

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press. No back-off sets after you reach the RPE of 9 for 2 repetitions.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

EMOMx10 rounds:

Odds:

30 Seconds Max Ring Muscle-Ups

Evens:

30 Seconds Max Calorie Bike

Workout Tip

Ring Muscle-Ups: use this opportunity to work on muscle-ups. If we do not have muscle-ups, scale to 30 seconds of a pulling movement. Choose a pulling movement that is challenging for you for the 30 seconds of work!

Cal Bike: this is a 30-second max effort with a 30-second rest immediately after it.

Continue ReadingNo Comments

Monday 12.30.19

Warm-Up

A) 2 Rounds:

10m High Knees
10M Butt Kickers
10M Side Lunges
10M Lunges
10 Push Ups

B) 3 Rounds:

3 Strict Pull-Ups
3 Bar Dips
6 V-Ups
6 Calorie Bike

Strength

Bench Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Objective: build to an RPE of 9 for 2 repetitions in the Bench Press. No back-off sets after you reach the RPE of 9 for 2 repetitions.
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

“EMOMDAY”

EMOMx10 rounds:

Odds:

30 Seconds Max Ring Muscle-Ups

Evens:

30 Seconds Max Calorie Bike

Workout Tip

Ring Muscle-Ups: use this opportunity to work on muscle-ups. If we do not have muscle-ups, scale to 30 seconds of a pulling movement. Choose a pulling movement that is challenging for you for the 30 seconds of work!

Cal Bike: this is a 30-second max effort with a 30-second rest immediately after it.

Continue ReadingNo Comments

Tuesday 11.12.19

Warm-Up

A) 2 rounds:

10m Side Lunges
10 Ring Rows
10 Russian swings
10m Side Lunge
30 Double-Unders

B) 3 rounds:

1-minute Row at RPE 6
20 sec Row at RPE 9

2K Row for time

Workout

8x500M Row

With 1:1 Rest

Note: pace should be at your 2000M Row pace.

Workout Tip

Take your 500m pace from your 2k row for time. Use that to pace your 500m repeats. After each set of 500m, hop off the rower and rest for the same duration it took you to complete the 500m row.

Continue ReadingNo Comments

Tuesday 11.12.19

Warm-Up

A) 2 rounds:

10m Side Lunges
10 Ring Rows
10 Russian swings
10m Side Lunge
30 Double-Unders

B) 3 rounds:

1-minute Row at RPE 6
20 sec Row at RPE 9

2K Row for time

Workout

8x500M Row

With 1:1 Rest

Note: pace should be at your 2000M Row pace.

Workout Tip

Take your 500m pace from your 2k row for time. Use that to pace your 500m repeats. After each set of 500m, hop off the rower and rest for the same duration it took you to complete the 500m row.

Continue ReadingNo Comments

Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

Continue ReadingNo Comments

Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

Continue ReadingNo Comments

Thursday 10.24.19

Warm-Up

A) 2 Rounds:

200m Run
10 Air Squats
10 Lunges

B) 2 Rounds:

10 Side Lunges
5 Wall Balls
5 Strict Pull-Ups

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Every 3 Minute x 4 Rounds:

5 Back Squats, 165#/115#
10 Burpees
200m Run

AX- 135#/95#.
RX- As is
RX+ – 185#/12#

Workout Tip

Note: each round should have 30-45 seconds rest.

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.

Back Squat: you should be able to complete each round of squats in 1 set. Scale as needed.

Run: each round of running should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Thursday 10.24.19

Warm-Up

A) 2 Rounds:

200m Run
10 Air Squats
10 Lunges

B) 2 Rounds:

10 Side Lunges
5 Wall Balls
5 Strict Pull-Ups

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Every 3 Minute x 4 Rounds:

5 Back Squats, 165#/115#
10 Burpees
200m Run

AX- 135#/95#.
RX- As is
RX+ – 185#/12#

Workout Tip

Note: each round should have 30-45 seconds rest.

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.

Back Squat: you should be able to complete each round of squats in 1 set. Scale as needed.

Run: each round of running should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Friday 07.13.18

Warm-Up

500m Row

Then 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Wall Balls, 12#/10#

B) 3 Rounds, with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean Below the Knee

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

Strength Tip

Hang clean above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

3 Rounds of the following:

4 Minute AMRAP:

6 Thrusters
– RX: 115#/75#
– RX+:135#/95#

8 Burpees Over the Bar
10 Toes-to-Bar
2 Minute Rest

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.

Thruster: athletes should begin the movement with the bar from the floor. An athlete should be able to perform all 6 reps unbroken.

Burpees Over the Bar: athletes should lay parallel to the bar. These are lateral burpees over the bar. Both feet must leave the ground at the same time over the bar in the jump portion of the burpee. If intensity will be lost with the jump over the bar, scale to burpees to a target.

Toes to Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups for the same repetitions.

Continue ReadingNo Comments

Friday 07.13.18

Warm-Up

500m Row

Then 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Wall Balls, 12#/10#

B) 3 Rounds, with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean Below the Knee

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

Strength Tip

Hang clean above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

3 Rounds of the following:

4 Minute AMRAP:

6 Thrusters
– RX: 115#/75#
– RX+:135#/95#

8 Burpees Over the Bar
10 Toes-to-Bar
2 Minute Rest

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.

Thruster: athletes should begin the movement with the bar from the floor. An athlete should be able to perform all 6 reps unbroken.

Burpees Over the Bar: athletes should lay parallel to the bar. These are lateral burpees over the bar. Both feet must leave the ground at the same time over the bar in the jump portion of the burpee. If intensity will be lost with the jump over the bar, scale to burpees to a target.

Toes to Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups for the same repetitions.

Continue ReadingNo Comments

Tuesday 07.10.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

B) 3 Rounds with an empty bar:

3 Muscle Snatches, below the knee
3 Overhead Squats
3 Snatch Balances

Strength

3 sets x 3 reps Hang Snatch, above the Knee

Objective:

Build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

For Time:

30 Chest-to-Bar Pull-Ups
10 Box Jumps, 30”/ 30”
20 Chest to Bar Pull Ups
20 Box Jumps, 24”/24”
10 Chest-to-Bar Pull-Ups
30 Box Jumps, 20”/20”

Workout Tip

Chest to Bar Pull Ups: athletes should be able to complete the round of 30 in 3 minutes or less. Scale repetitions to fit 3 or less time domain. Scale movement to pull-ups or jumping pull-ups accordingly.

Box Jumps: athlete should modify the height of the box appropriately from high to low.

Continue ReadingNo Comments

Tuesday 07.10.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

B) 3 Rounds with an empty bar:

3 Muscle Snatches, below the knee
3 Overhead Squats
3 Snatch Balances

Strength

3 sets x 3 reps Hang Snatch, above the Knee

Objective:

Build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

For Time:

30 Chest-to-Bar Pull-Ups
10 Box Jumps, 30”/ 30”
20 Chest to Bar Pull Ups
20 Box Jumps, 24”/24”
10 Chest-to-Bar Pull-Ups
30 Box Jumps, 20”/20”

Workout Tip

Chest to Bar Pull Ups: athletes should be able to complete the round of 30 in 3 minutes or less. Scale repetitions to fit 3 or less time domain. Scale movement to pull-ups or jumping pull-ups accordingly.

Box Jumps: athlete should modify the height of the box appropriately from high to low.

Continue ReadingNo Comments