Trifecta Trifecta

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Friday 12.13.19

Warm-Up

A) EMOM x 12 min:

150m Row

B) 10 Calorie Bike

C) 2 Rounds:

5 Air Squats
20M Butt Kickers
5 Air Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

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

For Time:

30 Wall Balls, 24#/14#
30 Calorie Row
10 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
20 Burpees
30 Wall Balls, 24#/14#
30 Calorie Row
30 Burpees

Workout Tip

Wall Balls: you should use a load that you can complete in sets of 10 each time you grab the ball.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
RX: as is

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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Monday 12.09.19

Warm-Up

A) 250m Row

Rest 30 Seconds
Repeat for 3 rounds

B) 2 rounds:

12 Kettlebell Swings
12 Overhead Squats, with a PVC pipe
12 Push-Ups
12 Overhead Squats, with a PVC pipe

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power Snatch, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!
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.
If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

“EMOMDAY”

Alternate stations A and B.Every 3 min x 6 rounds

A.
500m Row

B.
12 Deadlifts, 135#/95#
9 Hang Power Cleans, 135#/95#
6 Shoulder to Overhead,135#/95#
3 Muscle-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Thursday 12.12.19

Warm-Up

A) EMOMx8 minutes:

20 Double-Unders
10 Sit-Ups

B) EMOMX8 minutes:

Odd:
10 Strict Pull-Ups

Even:
10 Strict Ring Dips

Workout

1 Minute max calorie Bike

Then,
EMOMx20 minutes:

Bike, calories in part one x 0.65

Ex:
If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform 10 calories.

Workout Tip

Finish the calories as fast as possible and rest the remainder of the time.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Tuesday 12.10.19

Warm-Up

A)

12 Calorie Bike
Rest 30 Seconds

– Repeat for 3 rounds

B) 3 Rounds:

8 Dumbbells Snatches
16 Ring Rows
32 Double-Unders

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Then 90% of [email protected] RPE 9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

24-16-8:

Calorie Bike
Chest-to-Bar Pull-Ups

12-8-4:

Power Snatches 115#/75#

RX+: 135#/95#
AX: 75#/55#
RX: as is

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 station should not take more than 2:30 each round. Scale reps, load, and distance as needed.

Bike/Pull-Ups: The first round should not take you more than 2 minute, the second round more than 90 seconds, and the third round more than 60 seconds. Scale as needed.

Power Snatch: the weight on the power snatch should be moderately challenging.

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Friday 12.06.19

Warm-Up

A) EMOMx8 min:

Odd: Max Double-Unders
Even: 20 Hollow Hold

B) EMOMx8 min:

Odd: Max Burpee Pull-Ups
Even: 20 Handstand Hold

C) EMOMx8 min:

Odd: Bike at RPE 6
Even: 20 sec Bike at RPE 9

Workout

1000m Row for Time

Then,
10x200m Row

With 1:1 Rest
Note: pace should be at your 1000m Row pace

Workout Tip

Take your pace from your 1k row for time. Use that to pace your 200m repeats. After each set of 200m, hop off the rower and rest for the same duration it took you to complete the 200m row.

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