Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Tuesday 12.17.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Hand Release Push-Ups
10m Bear Crawl
10 Sit-Ups

B) 2 Rounds:

10 Empty bar Bench Press
10 GHD Sit-Ups
5 Cal Bike

Strength

Bench Press

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Bench Press, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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

20-16-12-8-4:
Dumbbell Snatch, 50#/35#
Cal Bike
GHD Sit-Ups

Workout Tip

Dumbbell Snatch: you should choose a weight that you can complete 10 repetitions each arm without switching!

GHD Sit-Ups: scale to toes to bar if no GHD available, or scale to hanging knee raises.

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Sunday 12.15.19

Warm-Up

A) 2 Rounds:

20 Cal Row
20 Sit-Ups
20 Ring Rows

B) 3 Rounds:

200m Run
10 GHD Sit-Ups
20 Double-Unders

Workout

0:00-10:00
1000m Row
50 Thrusters, with an empty bar
30 Pull-Ups

10:00-20:00
1 Mile Run

20:00 -30:00
15 Power Snatches, 135#/95#
15 Clean and Jerks, 135#95#
Max Burpees Over the Bar! Until the time is reached.

Workout Tip

You should have rest in between the first and second sections, scale as needed to have rest. The last station, your score will be the total amount of burpees completed until the clock has hit “30:00”.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

1 Minute Bike at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
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.

Dumbbell Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Thursday 12.05.19

Warm-Up

A) 4 rounds:

1 Minute Bike at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Dumbbell Snatches
10 Sit-Ups
10 Overhead Squats, with an empty bar

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.
If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

30-20-10 of:

DB Snatches, 50#/35#
GHD Sit-Ups

10-20-30 of:

Calorie Bike

RX: As is
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.

Dumbbell Snatches: choose a weight that is moderately challenging.

GHD Sit-Ups: scale to knee raises or toes to bar if no GHD available.

Calorie Bike: oh we going to finish with a nice 30 calorie bike!

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Sunday 12.01.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Friday 11.29.19

Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ 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 in the “power” position.

Workout

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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Sunday 12.01.19

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Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Friday 11.29.19

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SHOP NOW

Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ 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 in the “power” position.

Workout

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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