Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use 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

“EMOMDAY”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

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Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

In this set, we use 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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Monday 05.27.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run

B) 3 Rounds:

6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups

Workout

“Murph”

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Workout Tip

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Continue ReadingNo Comments

Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

In this set, we use 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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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