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Posts Tagged ‘side-plank-hold’

Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 95#/65#

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: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

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Thursday 12.27.18

Warm-Up

A) 2 Rounds of:

45 sec Jump Rope @ Moderate Pace
15 sec rest
45 sec Row @ Moderate Pace
15 sec rest
45 sec Run @ Moderate Pace
15 sec rest

B) 3 Rounds:

10 Push Press, with an empty bar
10 Lunges
20 sec Side plank L
20 sec Side Plank R

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/20)

Workout

Capacity

15-12-9-6-3 For Time:

Pull-up
Hand Release Push-Ups

30-30-30-30-30:

Double-Unders

Workout Tip

Pull-Ups/Push-Ups: you should be able to complete each set of pull-ups in 2 sets or less. Scale the repetitions as needed.

Double Unders: you should be able to complete each round of double-unders in 45 seconds or less.

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Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

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, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Wednesday 08.01.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

*Use the 20 sec rest at the end of round 3 as a transition into section (B)

B) 5 min time cap:

5 Strict Press, with an empty bar
10 Walking Lunges
20yd Sprint

Strength

3 sets x 5 reps Push Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 4 of 8. Compare to 7/21)

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, 3 min AMRAP each:

2 Muscle-Ups
4 Ring Dips
8 Kettlebell Swings, 53#/35#

– 3 Minute Rest between rounds

Workout Tip

Muscle-Up: if athletes cannot perform muscle-ups have them change the workout to 8 Bar Dips or 8 close grip Push-Ups + 8 Kettlebell Swings.

Ring Dip: the press out of the second muscle-up does not count as the first ring dip. If the dip portion of the movement is challenging scale to 2 ring dips.

Kettlebell Swing: athletes should perform American Swings in unbroken sets.

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Monday 07.09.18

Warm-Up

3 Rounds:

15 cal Row
30 sec Side Plank, L
30 sec Side Plank, R
15 Ring Rows

3 Rounds, with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 6/30, this is Week 3 of 8

Strict Pull-Ups

7 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip. Your palms should be facing your face. Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

10 min AMRAP:

2000m Row
Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If the athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

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Monday 07.09.18

Warm-Up

3 Rounds:

15 cal Row
30 sec Side Plank, L
30 sec Side Plank, R
15 Ring Rows

3 Rounds, with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 6/30, this is Week 3 of 8

Strict Pull-Ups

7 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip. Your palms should be facing your face. Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

10 min AMRAP:

2000m Row
Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If the athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

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Thursday 06.21.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*Use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Burpees
14 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective: match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock
400M Run

Max AMRAP:

3 Handstand Push Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Run

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

Row: should be at a submaximal effort, 8/10 effort. Athletes should scale distance in order to have time to complete the AMRAP. If athletes struggle with rowing, scale back to 300M.

Run: Should be at a submaximal effort, 8/10 effort. Athletes should push run to have time to complete the AMRAP. If Athlete struggles with running scale to 300M.

Handstand Push-Ups: if handstand push-ups are easy to scale up to strict handstand push-ups. If Handstand push-ups are challenging scale to strict press at a weight that the athlete may complete unbroken sets of 3 reps.

Chest-to-Bar Pull-Ups: Scale to Unbroken kipping зull-ups or оumping chest-to-bar pull-ups.

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Thursday 06.21.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*Use the 15 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Burpees
14 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 4 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective: match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 Minute Clock
400M Run

Max AMRAP:

3 Handstand Push Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Row

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

– 90 Second Rest

3 minutes time cap:

400M Run

Max AMRAP:

3 Handstand Push-Up
3 Chest-to-Bar Pull-Ups

Workout Tip

Row: should be at a submaximal effort, 8/10 effort. Athletes should scale distance in order to have time to complete the AMRAP. If athletes struggle with rowing, scale back to 300M.

Run: Should be at a submaximal effort, 8/10 effort. Athletes should push run to have time to complete the AMRAP. If Athlete struggles with running scale to 300M.

Handstand Push-Ups: if handstand push-ups are easy to scale up to strict handstand push-ups. If Handstand push-ups are challenging scale to strict press at a weight that the athlete may complete unbroken sets of 3 reps.

Chest-to-Bar Pull-Ups: Scale to Unbroken kipping зull-ups or оumping chest-to-bar pull-ups.

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