Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Friday 08.17.18

Warm-Up

A) 5 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Ups
Rest 45 Seconds

*Sub GHD with Sit-Up

Strength

Press

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of 8. Compare to 8/8)

Strength Tip

Press: stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Every 3 Minutes for 6 Rounds:

15/12 Calorie Row
15/12 Hand Release Push Ups
15 Sit-Ups

Workout Tip

Row: athletes should not spend more than 60 seconds on the rower.

Hand Release Push-Ups: athletes should not complete their set of 15 in 3 sets or less. Scale repetitions as needed.

Sit-Ups: athletes should not complete their set of 15 in 3 sets or less. Scale repetitions as needed.

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Wednesday 08.15.18

Warm-Up

A) 4 Rounds

2 min each round-rest remaining time

50yd Run
5 KettleBell Swing 35lb/26lb
7 Sit-Up
9 Air Squat

B) 3 Rounds with an empty bar:

10 Back Squats
20 Single-Unders

Strength

Back Squat
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/7. This is Week 7 of 8.)

Strength Tip

Back Squats: 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:

25-20-15-10-5
Wall Balls, 20#/14#

50-40-30-20-10
Double-Unders

Workout Tip

Wall Balls: athletes should complete the first 3 rounds of wall balls in 2 sets or less, and the last 2 rounds of wall balls unbroken. Scale load as needed.

Double Unders: athletes that are unable to perform double-unders should double the repetitions and complete single-unders.

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Tuesday 08.21.18

Warm-Up

A) 8 min AMRAP:

500m Row

Then, as many rounds in remaining time:
3 Pull-Ups
6 Push-Ups
9 Sit-Ups
12 Double-Unders

B) 3 Rounds with an empty bar:

10 Bench Press
10 Ring Rows

Strength

Bench Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/13. This is Week 7 of 8.)

Workout

4 Rounds For Time:

4 Strict Press*
8 Toes-to-Bar
8 High Box Jumps, 30”/24”

*AX: 75#/55#
RX: 95#/65#
RX+:135#/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.

Press: athletes should use a rack for the strict press. Weight should be challenging and good quality singles are acceptable.

Toes to Bar: athletes should complete each round of toes to bar in 2 or fewer sets. Scale repetitions as needed or scale to Knees to elbows or v-ups.

Box Jump: athletes should choose a height that is slightly out of their comfort zone. Athletes should take their time with each box jump and step down after each repetition.

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Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-Unders

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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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Friday 08.17.18

Warm-Up

A) 5 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Ups
Rest 45 Seconds

*Sub GHD with Sit-Up

Strength

Press

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of 8. Compare to 8/8)

Strength Tip

Press: stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

Every 3 Minutes for 6 Rounds:

15/12 Calorie Row
15/12 Hand Release Push Ups
15 Sit-Ups

Workout Tip

Row: athletes should not spend more than 60 seconds on the rower.

Hand Release Push-Ups: athletes should not complete their set of 15 in 3 sets or less. Scale repetitions as needed.

Sit-Ups: athletes should not complete their set of 15 in 3 sets or less. Scale repetitions as needed.

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Wednesday 08.15.18

Warm-Up

A) 4 Rounds

2 min each round-rest remaining time

50yd Run
5 KettleBell Swing 35lb/26lb
7 Sit-Up
9 Air Squat

B) 3 Rounds with an empty bar:

10 Back Squats
20 Single-Unders

Strength

Back Squat
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/7. This is Week 7 of 8.)

Strength Tip

Back Squats: 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:

25-20-15-10-5
Wall Balls, 20#/14#

50-40-30-20-10
Double-Unders

Workout Tip

Wall Balls: athletes should complete the first 3 rounds of wall balls in 2 sets or less, and the last 2 rounds of wall balls unbroken. Scale load as needed.

Double Unders: athletes that are unable to perform double-unders should double the repetitions and complete single-unders.

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Tuesday 08.07.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Wall Balls, unbroken 14#/10#
10 Burpees

B) 2 Rounds:

8 Back Squats, with an empty bar
16 Sit-Ups
32 Single Unders

Strength

Back Squat

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/30. This is Week 6 of 8)

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

12 minutes AMRAP:

10 Back Rack Lunges

RX+: 135#/95#
RX: 95#/65#
AX: 75#/55#

200m Run

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: athletes should not take more than 90 seconds to complete 200M run. Scale distance to 100M if needed.

Lunges: barbell should be on a rack and placed in the back squat position. Athletes should complete each set unbroken. Scale to the appropriate level. If lunges are difficult for the athlete to perform lunges unweighted.

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Sunday 08.05.18

Warm-Up

A)

500m Row

– 1 Minute Rest

250m Row

– 1 Minute Rest

B) 2 Rounds:

30 Single-Unders
20sec Plank Hold, in push-up position
10 Sit-Ups
30 Single-Unders

Workout

Every Minute on the Minute for 30 minutes alternate stations:

Minute 1:

CX:15 Calorie Row/12 Calorie Row
RX:12 Calorie Row/10 Calorie Row
AX:10 Calorie Row/8 Calorie Row

Minute 2:

CX: 15 Burpees
RX: 12 Burpees
AX: 9 Burpees

Minute 3:

CX: 40 Double-Unders
RX: 30 Double-Unders
AX: 40 Seconds of Single-Unders

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

Note: 30 minutes alternating stations means 10 rounds of each station.

Calorie Row: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

Burpees: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

Double Unders: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.

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Friday 08.03.18

Warm-Up

A) 3 Rounds:

100m Row (sprint)
8 Dumbbell Snatch, 40lb/20lb

– Rest 30 sec

16 Sit-Ups
13 Lunges

– Rest 30 sect

B) 3 Rounds with an empty bar:

3 Overhead Squats
3 Muscle Snatches

Strength

Snatch

2 Snatches every minute on the minute for 12 minutes

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/27)

Strength Tip

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. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.

Workout

“Nancy”

5 Rounds For Time:

400m Run
15 Overhead Squats, 95#/65#

Workout Tip

Run: athletes should be able to run 400m under 2 minutes. Scale distance to 300m or 200m as needed.

Overhead Squat: athletes should be able to complete each round in 3 sets or less. Scale load as needed. For athletes that cannot safely or efficiently perform overhead squats, should scale to front squats.

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Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-Unders

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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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Tuesday 07.31.18

Warm-Up

2 Rounds:

100m Run
10 Goblet Squats
10 Sit-Ups

3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
6 Front Rack Lunges

Strength

2 Cleans Every 90 Seconds for 12 rounds

Objective: to build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds.

Strength Tip

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.

Workout

5 rounds:

30sec max touch and go Power Cleans
– RX: 135#/95#
– AX: 95#/65#
60sec Rest
30sec max Lateral Burpees Over-the-Bar
60sec Rest

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!

Touch and Go Power Cleans: Athletes should select a load that they can do multiple reps before dropping the bar.

Lateral Burpees Over-the-Bar: if athletes can not safely and efficiently jump over their barbell, scale to classic burpees to keep intensity and safety high.

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Tuesday 08.07.18

Warm-Up

A) Every 3 Minutes for 4 rounds:

200m Run
15 Wall Balls, unbroken 14#/10#
10 Burpees

B) 2 Rounds:

8 Back Squats, with an empty bar
16 Sit-Ups
32 Single Unders

Strength

Back Squat

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/30. This is Week 6 of 8)

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

12 minutes AMRAP:

10 Back Rack Lunges

RX+: 135#/95#
RX: 95#/65#
AX: 75#/55#

200m Run

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: athletes should not take more than 90 seconds to complete 200M run. Scale distance to 100M if needed.

Lunges: barbell should be on a rack and placed in the back squat position. Athletes should complete each set unbroken. Scale to the appropriate level. If lunges are difficult for the athlete to perform lunges unweighted.

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