Trifecta Trifecta

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Saturday 12.15.18

Warm-Up

A) 1 Round:

400m Row
10 Kettlebell Swings, 35#/26#
10 Ring Rows
400m Row
10 Kettlebell Swings
10 Ring Rows
100m Row
10 Kettlebell Swings
10 Ring Rows

B) 3 Rounds:

10 Box Step Ups, 24”/20”
10 Kettlebell Swings, 53#/35#

Strength

Romanian Deadlift

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Keep the bar close, and slide the bar down your thighs and legs as the hips go back. Keep your shins vertical.

Workout

Capacity

5 Rounds:

400m Run
30m Sled Push
20 Hand Release Push-Ups
10 Deadlifts

AX: 135#/95#
RX: 185#/135#
RX+:225#/155#

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.

Sled Push: should be heavy, but able to complete with no breaks.

Hand Release Push-Ups: athletes should be able to complete sets of push-ups in 3 sets or less!

Deadlift: should be completed in 2 sets max. Scale load if needed.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Tuesday 12.18.18

Warm-Up

A) 3 Rounds:

10m High Knees
10m But Kickers
10m Broad Jump
10 Air Squats

B) 3 Rounds:

15 Ring Rows
10 Step-Ups, on a 24” Box
5 Burpees

Strength

Paused Front Squats

5 sets x 5 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Athletes should not relax into the bottom of the squat but maintain tension throughout the complete range of motion.

Workout

15 Minute AMRAP:

30 Dumbbell Lunges
30 Kettlebell Swings
3 Rope Climbs

AX: 25#/15#. 35#/26#
RX:35#/25#. 53#/35#
RX+:50#/35#. 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.

Lunge: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.

Kettlebell Swing: athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who can not/should not perform overhead swings, scale to Russian swing.

Rope Climb: scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet. The athlete should be able to complete each set in no more than 90 seconds.

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Monday 12.17.18

Warm-Up

A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats

12-8-4:

Toes-to-Bar
Sit-Ups

Strength

3 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our olympic lifts.

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s 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 “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

5 Touch and Go Power Cleans,
10 Burpees Over the Bar

Station 2:

200m Run

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

Power Clean: athletes should be able to complete movement in quick singles. This station should not take more than 50 seconds. (10 seconds per rep)

Run: scale distance to keep rest times to 45-60 seconds.

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Saturday 12.15.18

Warm-Up

A) 1 Round:

400m Row
10 Kettlebell Swings, 35#/26#
10 Ring Rows
400m Row
10 Kettlebell Swings
10 Ring Rows
100m Row
10 Kettlebell Swings
10 Ring Rows

B) 3 Rounds:

10 Box Step Ups, 24”/20”
10 Kettlebell Swings, 53#/35#

Strength

Romanian Deadlift

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Keep the bar close, and slide the bar down your thighs and legs as the hips go back. Keep your shins vertical.

Workout

Capacity

5 Rounds:

400m Run
30m Sled Push
20 Hand Release Push-Ups
10 Deadlifts

AX: 135#/95#
RX: 185#/135#
RX+:225#/155#

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.

Sled Push: should be heavy, but able to complete with no breaks.

Hand Release Push-Ups: athletes should be able to complete sets of push-ups in 3 sets or less!

Deadlift: should be completed in 2 sets max. Scale load if needed.

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Thursday 12.13.18

Warm-Up

A) In teams of 2, for 4 rounds:

Partner 1:
200m Row

Partner 2:
Plank Hold, until partner 1 has completed 200m Row

(Each athlete will row x2, and plank x2)

B) In teams of 2, for 4 rounds:

Partner 1:
200m Run

Partner 2:
AMRAP:
10 Double-Unders
5 Overhead Squats, with an empty bar

(Each athlete will Run x2, and AMRAP x2)

Strength

Bent Over Row

3 sets x 10 reps
2 sets x 10 reps

Note: build to a weight that is moderately challenging and complete 10 repetitions for 2 sets.

Workout

In teams of 2 complete the following:

Buy In:

800m Run
(Alternate every 200m Run)

100 Double-Unders
80 Sumo Deadlift High Pull, 75#/55#
60 Weighted Step Ups 20”/20” 53#/35#K
40 Overhead Squats, 75#/55#
20 Burpees Over Bar

Buy Out:

800M Run
(Alternate every 200m Run)

Workout Tip

Athletes should break up movements in quick sets. While athlete one works, athlete two rests. Break up total volume anyway.

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Friday 12.14.18

Warm-Up

A) 2 Rounds:

10m High Knees
5 Push-Ups
10M Butt Kickers
5 Push-Ups
10m Bear Crawl

B) EMOM x 8 minues

Odd minutes: 5 calorie Row + 10 Air Squats
Even minutes: 30 seconds Plank, in push up position

Strength

Push Press

3 sets x 10 reps
2 sets x 10 reps

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Dip slightly, then aggressively push with your legs, as your legs extend, push the bar over your head.

Workout

Capacity

For Time:

8 Bench Press*
16 Calorie Row
8 Bench Press
24 Calorie Row
8 Bench Press
32 Calorie Row
8 Bench Press
40 Calorie Row

AX: 95#/65#
RX: 135#/95#
RX+: 185#/125#

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.

Bench Press: athletes should choose a weight they can complete in 2 sets or less.

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Wednesday 12.12.18

Warm-Up

A) EMOM for 8 min:

Odd minutes:

20 Singles, L Leg
20 Singles, R Leg
10 Double-Unders

Even minutes:

5 Wall Balls
10 Cal Row

B) 3 rounds with an empty bar:

4 Front Squats
8 Sit-Ups
4 Press
8 Sit-Ups

Strength

Squat Clean

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

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.

Workout

Capacity

For Time:

12 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks*
24 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
36 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks
48 Double-Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks

AX: 25#/15#
RX: 50#/35#

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!

Dumbbell Hang Clean and Jerk: athletes should complete in 3 sets or less. Scale load.

Toes-to-Bar: athletes may scale to knees to elbows, sets should be completed in 3 sets or less.

Double-Unders: athletes may scale to a double amount in single-unders.

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Tuesday 12.11.18

Warm-Up

A) 3 Rounds:

20m High Knees
100m Run
20m Butt kickers
100m Run

B) Every Minute x for 4 min, with an empty bar:

10 Lunges
10 Sit-Ups
Max Plank Hold, in push-up position

Strength

Split Jerk

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Split Jerk: 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

Capacity:

21-15-9-6

Handstand Push-Up

800m-400m-200m-100m

Run

Workout Tip

Handstand Push-Ups: athletes that have trouble with Handstand Push-Ups, may scale to strict barbell press.

Run: athletes need to complete each run under the following:

800m- 4 Min
400m- 2 Min
200m – 1 Min
100m – 30 seconds.

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Monday 12.10.18

Warm-Up

A) Every Minute on the Minute for 10 min:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

10m Butt Kickers
10m High Knees
5 Burpees

B) Tabata for 8 rounds:

20 sec work / 10 sec rest

Sit-Up
Hang Squat Snatch, with an Empty Bar

Strength

Squat Snatch

1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM

Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.

Strength Tip

Snatch from Floor: 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

“EMOMDAY”

Every 2 Minutes for 5 Rounds Complete the following:

6 Hang Squat Snatch
9 Pull-Ups
12 Box Jump Overs

AX: 55#/45#
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″

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.

Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.

Pull-Ups: athletes should not need to break sets up in more than 3 sets.

Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.

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