Trifecta Trifecta

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Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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Sunday 10.21.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold, RT
20 sec rest
45 sec Side Plank Hold, LT
20 sec rest

B) 3 Rounds:

20 sec Knees-to-Elbows
20 sec rest
20 sec Assault Bike
20 sec rest
20 sec Dumbbell Hang Power Clean, 30lb/20lb
20 sec rest

Workout

“50 Cent”

25 Minute AMRAP:

50 Assault Bike Calories
25 Seated Dumbbell Press
50 Toes-to-Bar
25 Deadlifts

AX: 25#/15#. 135#/95#
RX: 30#/20#. 165#/115#
RX+: 35#/25#. 185#/135#

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.

Bike: athletes should be able to complete all 50 calories in less than 5 minutes, scale repetitions as needed.

Seated Dumbbell Press: athletes should be able to complete all 25 calories in less than 3 minutes, scale repetitions or load as needed.

Toes to Bar: athletes should be able to complete all 50 Toes to bar in less than 5 minutes, scale repetitions as needed or scale to knee raises.

Deadlifts: athletes should be able to complete all 25 deadlifts in less than 3 minutes, scale repetitions or load as needed.

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Saturday 10.20.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
2 Burpees

B) 3 Rounds:

6 Strict Barbell Press, with an Empty bar
12 Sit-Ups
6 High Wall Balls
12 Back Rack Lunges, with Empty Bar

Strength

Every Minute on the Minute for 18 Minutes Perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/9)

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

8 Rounds For Time:

8 Burpee Box Jumps, 24”/20”
1 Rope Climb

Workout Tip

Burpee Box Jump: athletes should complete all 8 burpee box jumps in no more than 40 seconds per round.

Rope Climb: athletes that do not have access to ropes, or cannot perform rope climbs, scale to 4 strict pull-ups each round!

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Tuesday 10.16.18

Warm-Up

A) 3min AMRAP:

100m Row
Rest 20sec

B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
8 Push-Ups

Strength

Every Minute on the Minute x18 Minutes Perform 1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/13).

Strength Tip

If athletes’ 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 athletes 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 bottom of the front squat.

Workout

3 Rounds of:

2min AMRAP:

1 Ring Muscle-Up
10 Wall Balls, 20#/14#

– 1 Minute Rest. Start where you left off.

Workout Tip

Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.

Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.

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Friday 10.19.18

Warm-Up

A) 3 rounds:

10 Calorie Assault Bike
10 Walking Lunges
10 Calorie Row
Rest 30 sec

B) 3 Rounds:

15 Slow Air Squats
10 Dumbbell Press, 25#/15#
5 Toes-to-Bar

Strength

Back Squat

5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

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:

200m Run
5 Squat Cleans
5 Thrusters
200m Run
10 Squat Cleans
10 Thrusters
200m Run
5 Squat Cleans
5 Thrusters
200m Run

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

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.

Squat Cleans/Thrusters: load should be moderate to challenging. Athletes should be able to complete squat cleans and thrusters in quick singles or small sets.

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Monday 10.15.18

Warm-Up

A) 3 Rounds:

2min of work each round (rest remaining time):

12 Barbell Deadlift, with an Empty Bar
12 Assault Bike Calories

B) 3 Rounds
9 Box Jump, 20”/20”
18 Sit-Ups

Strength

Deadlift

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
10 Push Presses

Minute 2:
10 Strict Pull-Ups

Minute 3:
30 second Max Calories Assault Bike

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

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.

Push Presses: athletes should choose a moderate load, and use a rack. Athletes should be able to complete all repetitions in 30 seconds or less, scale load as needed.

Pull Ups: athletes who can perform strict pull-ups should give themselves a cut off time of 40 seconds of work. Scale to jumping pull-ups if needed.

Bike: should push the bike for 30 seconds!

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Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

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

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.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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Saturday 10.13.18

Warm-Up

A) 1-2-3-4-5-4-3-2-1 reps of:

Strict Pull-Up
Burpee
Ball Slam, 20l#

B) In 5 min:
Plank Hold

* Every time you break, 10 Jumping squat penalty)
– Push to avoid breaking too often

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.

Strength Tip

Clean from Floor: if athletes’ 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 athletes 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 bottom of the front squat. Compare jumps and weight from 10/1..

Workout

Every 3 Minutes for 5 Rounds complete the following:

20 Calorie Row
20 Jumping Lunges

Workout Tip

Row: athletes should complete the row under 60 seconds, scale calories as needed.

Jumping Lunges: athletes should complete the row under 60 seconds, scale calories as needed.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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Thursday 10.18.18

Warm-Up

A) 3 Minute AMRAP:

6 Kettlebell Swing 35lb/26lb
6 Push-Up
20yd Bear Crawl

B) 3 Minute AMRAP:

100m Run
10 Wall Balls
30 sec Plank in Push-Up Position

Strength

Press

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders.
-Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

For Time:

80 Burpees

Every 2 Minutes:

40 Double Unders

Workout Tip

Burpees: oh yea buddy! 80 quality burpees.

Double-Unders: at the top of every 2nd minute, perform 40 double-unders or 40 seconds of double-under practice or 40 singles.

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Thursday 10.11.18

Warm-Up

A) 3 Rounds of:
10 calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:

Muscle Snatch, with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel

Workout

10-10-10-10:

Toes-to-Bar
Power Snatches*

50-40-30-20-10:

Double-Unders

AX: 75#/55#

RX: 95#/65#

RX+: 135#/95#

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.

Toes-to-Bar: athletes may scale to knees to elbows or knee raises. All 10 repetitions should be completed in 1 minute or less.

Power Snatch: all 10 repetitions should be completed in 1 minute or less, scale load as needed.

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Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ 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 athletes 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 overhead squat position with the hip crease of the athlete above parallel.

Workout

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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