Trifecta Trifecta

Posts Tagged ‘Walking Lunge’

Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

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.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

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.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

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

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

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

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

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

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

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.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 115#/75#

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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Thursday 05.30.19

Warm-Up

A) 12-9-6
Windmill, with a light kettlebell

24-18-12
Walking Lunges

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

A. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

B. Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for one set, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

4 Rounds for Time:

200m Run
15 Burpees Over-the-Bar
10 Handstand Push-Ups
5 Power Cleans, 155#/135#

RX+: 185#/135#
RX: As is.
AX: 115#/75#

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

Handstand Push-Up: scale repetitions as needed in order to complete each round in 3 sets or less.

Power Clean: you should choose a load that is challenging but that you can complete each round of 5 repetitions in 1 minute or less.

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Tuesday 05.28.19

Warm-Up

A) 1 Round:

200m Row
10 Ball Slams
10 Burpees
10 Walking Lunges
200m Row

B) 2 Rounds:

6 Strict Press
3 Split Jerks
6 Push Press
3 Split jerks

Strength

1 Push Press + 1 Split Jerk

1 set @ RPE 8

Strength Tip

Objective: perform only one heavy set of the complex. Volume is lowered this week. A new cycle will begin on Monday.

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.

Strength Tip

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

1000m Row For Time
– 5 Minute Rest
500m Row For Time
– 5 Minute Rest
250m Row For Time

Workout Tip

Keep track of your rowing interval numbers. We will be working on rowing in the next cycle.

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Tuesday 05.28.19

Warm-Up

A) 1 Round:

200m Row
10 Ball Slams
10 Burpees
10 Walking Lunges
200m Row

B) 2 Rounds:

6 Strict Press
3 Split Jerks
6 Push Press
3 Split jerks

Strength

1 Push Press + 1 Split Jerk

1 set @ RPE 8

Strength Tip

Objective: perform only one heavy set of the complex. Volume is lowered this week. A new cycle will begin on Monday.

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.

Strength Tip

Push Press: 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.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

1000m Row For Time
– 5 Minute Rest
500m Row For Time
– 5 Minute Rest
250m Row For Time

Workout Tip

Keep track of your rowing interval numbers. We will be working on rowing in the next cycle.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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