Trifecta Trifecta

Posts Tagged ‘Walking Lunge’

Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Thrusters, with an empty bar

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Monday 10.28.19

Warm-Up

A) EMOMx8 minutes:

4 Calorie Row
8 Air Squats
8 Ball Slams

B) 2 Rounds:

16 Walking Lunges
16 Ring Rows
15 Dumbbell Press

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

EMOMx10 rounds:

Odd minutes:

10 Wall Balls, 20#/14#
10 Hand Release Push-Ups

Even minutes:

10 Wall Balls, 20#/14#
10 Pull-Ups

RX+: Ring Dips. Chest to Bar Pull-Ups

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.

Wall Ball: all reps should be unbroken

Push-Up/Pull-Up: all sets should be unbroken, scale reps as needed.

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Monday 10.28.19

Warm-Up

A) EMOMx8 minutes:

4 Calorie Row
8 Air Squats
8 Ball Slams

B) 2 Rounds:

16 Walking Lunges
16 Ring Rows
15 Dumbbell Press

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. In this set, we are using 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

EMOMx10 rounds:

Odd minutes:

10 Wall Balls, 20#/14#
10 Hand Release Push-Ups

Even minutes:

10 Wall Balls, 20#/14#
10 Pull-Ups

RX+: Ring Dips. Chest to Bar Pull-Ups

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.

Wall Ball: all reps should be unbroken

Push-Up/Pull-Up: all sets should be unbroken, scale reps as needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

10 reps @ RPE 6×2 sets
10 reps @ RPE 7×2 sets
10 reps @ RPE 8×2 sets

Strength Tip

10 reps each leg. In this set, we are using 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

20 Hammer Curls
20 Russian Swings, heavy
20 GHD Sit-Ups

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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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.

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Wednesday 10.09.19

Warm-Up

A) 2 Rounds:

10 1-Arm Russian Swings L
10 Walking Lunges
10 1-Arm Russian Swings R
10 Burpees

B) 2 rounds:

12 Wall Balls, 20#/14#
12 Cal Bike
12 Wall Balls, 20#/14#
6 Cal Bike

Strength

Barbell Lunges

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

10-20-30:
One-Legged Squats
Kettlebell Swings, 53#/35#

5-10-15:
Strict Pull-Ups

Workout Tip

One-Legged Squats: scale to box step-ups if needed.

Kettlebell Swings: you should be able to complete each round in 3 sets or less each round.

Strict Pull-Ups: you should be able to complete each round in 3 sets or less each round. Scale to 15 ring rows each round if needed.

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