Trifecta Trifecta

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Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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Sunday 08.18.19

Warm-Up

A) 3 Rounds:

200M Run
10M Butt Kickers
10M High Knees
20 Knee Raises

B) 4 Rounds:

4 Push-Ups
4 Pull-Ups
8 Walking Lunges
8 Air Squats

Workout

AMRAP 25 min:

50 Calorie Row
50 Wall Balls, 20#/14#
40 Pull-Ups
400M Run
30 Burpees
30 Toes-to-Bar
20 Power Cleans, 135#/95#
20 Front Squats, 135#/95#
10 Ring Muscle-Ups
10 Ring Dips

Workout Tip

Each station should not take you more than 3 minutes to complete, scale as needed. For the muscle-up station, scale to bar muscle ups or chest to bar pull-ups if needed.

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Saturday 08.17.19

Warm-Up

A) 2 Rounds:
12 Step-Ups on a box
12 Strict Press, with an empty bar
12 Calorie Row

B) 3 Rounds:

60 Second Plank
30 Singles
15 Double-Unders

Strength

Bench Press

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

EMOMx20:

30 seconds Double-Unders
30 seconds Handstand Push-Ups
30 seconds Box Jumps
30 seconds Push-Ups

Workout Tip

Alternate each round between stations until 20 minutes is complete.

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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here 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.

Objective: build to an RPE of 8 for 2 sets of 6 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Arms should be locked out for all the repetitions. 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

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
RX+: 155#/105#

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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets at 85% of [email protected]

Strength Tip

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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

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Thursday 08.22.19

Warm-Up

A) 5 Rounds 20 seconds / 10 seconds off:

Bike at RPE 9

B) 4 Rounds:

4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box

Strength

Bench Press

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

Strength Tip

Here 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity
EMOM x 15

Minute 1:
10 Hand Release Push-Ups
1 Rope Climb

Minute 2:
10 High Burpee Box Jumps 30″/24″

Minute 3:
10 Calorie Bike

Workout Tip

Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.

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Friday 08.16.19

Warm-Up

A) 3 Rounds:

5 Dumbbell Deadlifts
5 Dumbbell Power Cleans
10 Air Squats

B) 1 Round:

200M Run
200M Row
20 Russian Swings

Strength

Deadlift

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength tip

Here 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.

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

0-10:00 min:
Build to a heavy Cleans and a Jerk

10:00-15:00 min:
5 Clean and Jerks at 75% of a single rep

15:00-20:00 min:
500M Row!

Workout Tip

Start the workout with a running clock. You have 10 minutes to build to a heavy clean and jerk ( Squat clean and jerk). Once you find that weight, take 75% of that and wait for the clock to reach the 10-minute mark, then in any manner perform 5 clean and jerks. When the clock hits the 15:00 mark, sprint 500Ms!

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Wednesday 08.21.19

Warm-Up

A) 100m Run

5 Strict Pull-Ups
10 Russian Swings
100m Run
1-minute rest

B)3 Rounds with an empty bar:

12 Good Mornings
12 Bent-Over Row
12 Strict Press

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

Here 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.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”
3 Rounds For Time:

400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Save it! The run should not take more than 2 minutes to complete, and each round of kettlebell swings/ pull-ups should not take more than 3 sets to complete. Scale load or repetitions as needed.

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Tuesday 08.20.19

Warm-Up

A) 400m Jog

2 Rounds:

10 Knee Raises
5 Toes-to-Bar
5 Burpees

B) 15-12-9:

Russian Swings
Push-Ups
Air Squats

Strength

A. Seated Dumbbell Press

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

B. Rope Climb

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Strength Tip

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.

Objective: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

4 Rounds for Time:

400m Run
20 Dumbbell Deadlifts, 50#/35#
10 Handstand Push-Ups

RX+: 4-inch deficit Handstand Push-Ups
RX: As is
AX: Dumbbell Push Press, 35#/25#

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: you should be able to complete each set of 400M run in 2 minutes or less.
Dumbbell Deadlifts: you should be able to complete 5-10 repetitions every time you grab the dumbbells. Scale load as needed.
Handstand Push-Ups: You should be able to complete each round of handstand push-ups in 90 seconds or less. Scale as needed.

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Monday 08.19.19

Warm-Up

A) 1 Round:

10 Calorie Row
10M High Knees
10M Butt Kickers
10M Lunges
10 Calorie Row

B) 2 Rounds of:

5 Overhead Squats, with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Cleans, 95#65#
15/12 Calorie Row
20 Air Squats

RX+: 115#/75#
RX: As is
AX: 75#/55#. 10 Calories.

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: you should choose a weight that you can complete in sets of 5 touch and go repetitions. Scale as needed.
Row: you should be able to complete all calories under 60 seconds. Scale as needed.
Air Squats: you should be able to complete all repetitions in 2 sets or less. Scale as needed.

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Thursday 08.15.19

Warm-Up

A) 1 Round:

200m Run
100m Row
20 Wall balls
100m Row
200m Run

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar.

Strength

Hang Power Snatch Above Knees

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

Then 1 set at 90% of [email protected]

Strength Tip

Here 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.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 90% of that weight and complete an additional set of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

4 Rounds:

16 Dumbbell Snatches, 50#/35#
8 Bar Muscle-Ups
400m Run

Workout Tip

DB Snatches: you should choose a weight that you can complete all repetitions in 90 seconds or less. Scale as needed.

Bar Muscle-Up: You may scale in the following order from most difficult: 8 Strict Pull-Ups, 8 Chest to Bar Pull-Ups, 16 Ring Rows

Run: you should be able to complete each 400m run in 2 minutes or less. Scale as needed.

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Wednesday 08.14.19

Warm-Up

A) 5 Rounds:

30 seconds Row
20 seconds Bar Hang
10 Max Push-Ups

B) 2 rounds:

10 Barbell Push Press
15 Sit-Ups
200m Jog

Strength

A. Seated Dumbbell Press

12 reps @ RPE 6
12 reps @ RPE 7
12 reps @ RPE 8

Here 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.

B. Rope Climbs

7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until 7-minute clock is complete.

Objective: build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

10-8-6-4-2
Manmakers, 50#/35#

200m-200m-200m-200m-200m
Run

Workout Tip

Each round will diminish by 2 repetitions and end with a 200M Run! The load for the dumbbells should be heavy to moderate. Scale as needed.

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