Trifecta Trifecta

Posts Tagged ‘Walking Lunge’

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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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. 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

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

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

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Tuesday 04.30.19

Warm-Up

A) 1 round:

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

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 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.

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

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Tuesday 04.30.19

Warm-Up

A) 1 round:

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

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 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.

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions

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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Wednesday 04.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Singles
20 Sit-Ups
40 Plank Hold
20 seconds Rest

Strength

Front Squat

Heavy 8
Then 2×8 at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

5 Rounds for Time:

21 Double-Unders
15 Wall Balls, 20#/14#
9 Burpees

Workout Tip

Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.

Wall Balls: you should be able to complete all 15 repetitions in 2 sets or less! Scale as needed.

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Wednesday 04.10.19

Warm-Up

A) 5 min EMOM (every minute on the minute:

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

EMOMx10

2 Power Snatch 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 snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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.

Each athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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