Trifecta Trifecta

Posts Tagged ‘V-Up’

Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
RX- As is
RX+- 70#/53#

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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

Continue ReadingNo Comments

Thursday 10.10.19

Warm-Up

A) 200m Jog

3 rounds:

10m High Knees
10m Walking Lunge
10m Butt Kickers

Then,
200m Jog

B) 2 rounds:

20 Double-Unders
100m Sprint
200m Jog

Cardio

4 Rounds:

400m Run For Time

– Rest 5 Minutes. repeat

Arm You Ready

3 Rounds for quality:

12 Barbell Curls
12 Bar Dips
24 V- Ups

Workout

Every 2 minutes for 8 rounds:

A.
400m Row

B.
30 Double-Unders
15 Kettlebell Swings, 53#/35#

C.
20 Wall Balls, 20#/14#
10 Ring Dips

AX- 44#/26#
RX- As is
RX+- 70#/53#

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.

Perform very section for 2 minutes, 1 round = all 3 sections.

Row: you should be able to finish the row with 30 seconds of rest.

Double Unders/Swings/Wall Balls/Dips: you should be able to complete the two movements of the set unbroken and have 30 seconds of rest. Scale repetitions if needed.

Continue ReadingNo Comments

Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean 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 clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

Continue ReadingNo Comments

Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean 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 clean with good mechanics. After each round add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

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 Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

Continue ReadingNo Comments

Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

Continue ReadingNo Comments

Sunday 12.23.18

Warm-Up

A) 10-10-10-10:

V-Ups
Air Squat

5-5-5-5:

Strict Chin-Up
Ring Push-Ups

B) 3 Rounds in order:

20 seconds on/10 seconds off:

Hang Power Snatch, with an empty bar
Step Ups, 24” Box
Single-Unders

1 Round = all 3 movements completed including rest

Workout

Capacity:

00:00- 10:00
4 Rounds:

4/2 Muscle-Ups
8 Toes-to-Bar
12 Wall Balls, 20/14

10:00-20:00
1 Round:

150 Double-Unders
30 Dumbbell Snatches, 50/35#
30 Calorie Row

20:00- 30:00
2 Rounds:

200m Run
15 Box Jumps, 24/20
15 Deadlifts*

CX – 225#/155#
RX – 185#/135#

Workout Tip

Muscle-Up: you should be able to complete each round in no more than 60 seconds. Scale repetitions accordingly. Scale movement to 3 strict dips and 3 strict pull-ups.

Toes-to-Bar: you should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.

Wall Balls: you should complete the wall balls station unbroken.

Double-Under: you should be able to complete all 150 reps in no more than three minutes total. Scale repetitions accordingly.

Dumbbell Snatch: you should be able to complete these unbroken.

Deadlift: you should complete the station in 3 sets. This station should not take more than 75 seconds.

Continue ReadingNo Comments

Thursday 07.19.18

Warm-Up

3 Rounds:

15 cal Row
15 Russian Kettlebell Swings

3 Rounds with an empty bar:

12 Good Mornings
9 Tap Swings
6 V-Ups

Strength

3 sets x 5 reps Deadlift

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 7/9. This is Week 4 of 8)

Strict Pull-Ups

8 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a pronated grip (Your palms should be facing away from your face.) Start at full extension from the bar, then pull your chin over the bar. If this is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

10min AMRAP:

2000m Row

Then:

Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If an athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

Continue ReadingNo Comments

Thursday 07.19.18

Warm-Up

3 Rounds:

15 cal Row
15 Russian Kettlebell Swings

3 Rounds with an empty bar:

12 Good Mornings
9 Tap Swings
6 V-Ups

Strength

3 sets x 5 reps Deadlift

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 7/9. This is Week 4 of 8)

Strict Pull-Ups

8 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a pronated grip (Your palms should be facing away from your face.) Start at full extension from the bar, then pull your chin over the bar. If this is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

10min AMRAP:

2000m Row

Then:

Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If an athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

Continue ReadingNo Comments

Saturday 06.23.18

Warm-Up

A) For Completion:

9 Hand Release Push-Up
3 Burpee
7 Hand Release Push-Up
5 Burpee
5 Hand Release Push-Up
7 Burpee

B) 3 min AMRAP:

3 Barbell Strict Press (empty bar)
10yd Bear Crawl
20 sec Rest

Strength

Bench Press

A) 2 sets x 4 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 6-8 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 Min between sets

Strict Pull-Up

4 sets x 2 reps from fail

Tempo: 2:1:2 (2 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

18 Min AMRAP:

15cals Row or Bike
12 Hand Release Push-Ups
9 Toes-to-Bar

Workout Tip

Athletes should track their completed rounds and maintain their pace throughout their 18-minute AMRAP.

Calorie Row or Bike: row is preferred for this workout. If no rower is available 15 calories on the bike or a 200M run will be an acceptable modification.

Hand Release Push Ups: athletes should be able to complete each round of 12 in no more than 3 sets. Scale repetitions to 9 and or to push-ups on the knees.

Toes to Bar: scale in the appropriate order from most complicated to least complicated: 9 Knees to Elbows or 9 V- Ups or Sit-Ups.

Continue ReadingNo Comments

Saturday 06.23.18

Warm-Up

A) For Completion:

9 Hand Release Push-Up
3 Burpee
7 Hand Release Push-Up
5 Burpee
5 Hand Release Push-Up
7 Burpee

B) 3 min AMRAP:

3 Barbell Strict Press (empty bar)
10yd Bear Crawl
20 sec Rest

Strength

Bench Press

A) 2 sets x 4 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 4 reps @ 90% of set A
C) 1 Set x 6-8 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 Min between sets

Strict Pull-Up

4 sets x 2 reps from fail

Tempo: 2:1:2 (2 sec up,1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

18 Min AMRAP:

15cals Row or Bike
12 Hand Release Push-Ups
9 Toes-to-Bar

Workout Tip

Athletes should track their completed rounds and maintain their pace throughout their 18-minute AMRAP.

Calorie Row or Bike: row is preferred for this workout. If no rower is available 15 calories on the bike or a 200M run will be an acceptable modification.

Hand Release Push Ups: athletes should be able to complete each round of 12 in no more than 3 sets. Scale repetitions to 9 and or to push-ups on the knees.

Toes to Bar: scale in the appropriate order from most complicated to least complicated: 9 Knees to Elbows or 9 V- Ups or Sit-Ups.

Continue ReadingNo Comments