Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

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

Strength Tip

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

Continue ReadingNo Comments

Monday 10.07.19

Warm-Up

A) 40 seconds on / 20 seconds rest X 4 rounds:

Cal Bike
Burpees
Sit-Up

B) 2 rounds:

6 Front Squats, with an empty bar
6 Push Press
3 Strict Pull-Ups
3 Strict Toes-to-Bar

Strength

Clean Work

EMOMx3 minutes:

3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 minutes:

Squat Clean
@ RPE 7

Strength Tip

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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

EMOMx12 minutes:

A.
5 Clean And Jerk, 135#/95#

B.
10 Calorie Bike

C.
15 Toes-to-Bar

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: you should be able to complete the run under 60 seconds.

Clean and Jerk: your weight should be load you can complete in 45 seconds or less

Cal Bike: this should be a sprint and you should be able to complete each round in 45 seconds or less.

Toes-to-bar: scale to knee raises if needed, you should be able to complete each round in 45 seconds.

Continue ReadingNo Comments

Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

Strength Tip

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

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

Continue ReadingNo Comments

Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

Continue ReadingNo Comments

Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

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

Strength Tip

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.

RDL is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

Continue ReadingNo Comments

Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

Continue ReadingNo Comments

Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

Strength Tip

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

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

Continue ReadingNo Comments