Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

AX:115#/75#
RX:135#/95#.
RX+: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.

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Clean from Floor: 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 bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ 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 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

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

Capacity

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Clean from Floor: 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 bottom of the front squat.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: if athletes’ 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 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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Thursday 12.06.18

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar

B) Every Minute for 4 minutes, with an empty bar:

10 Wall Balls, 14#/12#
Max Sit-Ups

Strength

Split Jerk

3 sets x 2 reps @ 82% of the top weight of EMOM x 18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

7 minutes to Build to a 5-Rep Overhead Squat

– Rest 3 Minutes

10 Minute AMRAP:

2 Overhead Squats @ 5RM weight
200m Row

Workout Tip

Athletes should use a rack for their overhead squats. The overhead movement may be scaled to a 5 rep front squat. That same weight is used for the AMRAP workout.

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Saturday 12.08.18

Warm-Up

A) 30-24-18-12:

Russian Kettlebell Swings
Sit-Ups
Ring Rows

B) 3 Rounds:

1min Calorie Bike at 7/10 effort
30 sec Air Squats
30 sec Rest

Strength

Back Squat

1 set x 8 reps

Objective” this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will pause for one count in the bottom of the squat before performing the next repetition.

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

Capacity

For Total Reps:

3 min Row for Calories
20 sec transition
3 min Rope Climbs, 15′ Ascent
30 sec transition
3 min Dumbbell Lunges, 35#/25#
30 sec transition
2 min Row for Calories
30 sec transition
2 min Rope Climbs, 15′ Ascent
30 sec transition
2 min Dumbbell Lunges
30 sec transition
1 min Row for Calories
30 sec transition
1 min Rope Climbs, 15′ Ascent
30 sec transition
1 min Dumbbell Lunges

Workout Tip

Rope Climb: athletes may scale to pull-ups, if a rope is unavailable.

Lunges: athletes should choose a weight that they can perform a minimum of 10 repetitions every time the dumbbells are picked up!

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