Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
AX: 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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Saturday 04.27.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes

A.
Push Press
8-8-8-8-8

B.
Strict Pull-Up
8-8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

Capacity

12 Minutes AMRAP:

200m Run
10 Bench Press
5 High Box Jumps

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.

Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.

Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.

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Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

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:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

Continue ReadingNo Comments

Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
AX: 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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Friday 04.19.19

Warm-Up

A) 3 Rounds of each station:

20 seconds on/10 seconds off :

Row
Single-Unders
Russian Kettlebell Swings
High Knees

B) 2 Rounds:

9 Deadlift, with an empty barbell
18 Sit-Ups

Strength

Deadlift

Heavy 4
Then 2 sets x 4 reps at 90% of heaviest 4 reps

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

Workout

Every 5 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
20 Sit-Ups
200m Run

Workout Tip

Row, Run: complete these stations in 60 seconds or less, scale distance as needed.

Kettlebell Swings: you should be able to complete this station in 60 seconds or less, and in 2 sets or less. Scale load as need.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
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.

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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Monday 04.15.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
100m Row
100m Run

B) EMOM x 8 minutes:

Odd:

5 Air Squats
1 Burpee

Even:

10 Sit-Ups
1 Burpee

Strength

Back Squat

Heavy 4
Then 2 sets x 4 reps at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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”

EMOM x 15

Minute 1:

5 Squat Cleans

Minute 2:

10 GHD Sit-Ups

Minute 3:

15/12 Calorie Row

AX: 115#/75#
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

Squat Clean: you should choose a weight that you can complete in touch and go repetitions or complete under 30 seconds.

GHD Sit Ups: you should choose a rep range that you can complete in 1 set unbroken.

Row: you should complete all repetitions in 45 or less! Scale as needed.

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