Trifecta Trifecta

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Saturday 02.01.20

Warm-Up

A) 2 rounds:

12 Calorie Bike

Then,
12 Ball Slams
12 Dumbbell Strict Press
12 Dumbbell Front Squats

B) 3 Rounds:

10 Walking Lunges
10 Hand-Release Push-Ups
10 Wall Balls,
10 Hand-Release Push-Ups

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds

Workout

20-15-10 For Time:

Pull-Ups
Wall Balls, 20#/14#

Then,
20-15-10:

Calorie Row
Handstand Push-Ups

AX: Strict DB Press, 35#/25#
RX: as is
RX+ Chest-to-bar pull-ups

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.
Choose variations and loads that you can complete in 2 sets or less.

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Friday 01.31.20

Warm-Up

A) 20 sec on/10 sec rest, alternate each station:

A- Jump Rope
B- Burpees
C- Air Squats
D- Sit-Ups

B) 3 Rounds with an empty bar:

5 Romanian Deadlifts
5 Front Squats
5 Thrusters

Strength

Hang Squat Clean, Above Knees
3 @ RPE 6
3 @ RPE 7
3 @RPE 8×3 rounds

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 3 repetitions with every weight jump.

Workout

10-Minute Clock:

1000m Row
Then, Max Rounds:

5 Unbroken Touch-and-Go Power Snatches, 75#/55#
10 Overhead Squats, 75#/55#
20 Double-Unders

AX: Power Clean. Front Squats 95#/65#.
RX: As is.
RX+: 95#/65#

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.

After the 1000m row buy-in, in the remaining 10 minutes complete as many rounds of the triplet. Each station should be unbroken. Scale load and movement as needed.

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Thursday 01.30.20

Warm-Up

A) 4 Rounds:

20 seconds Row at RPE 9
40 seconds rest

Then,
4-8 Strict Pull-Ups or 4-8 Negative Pull-Ups

B) EMOM x 10 minutes:

Odd:
20 seconds unbroken Double-Unders

Even:
40 seconds Plank

Workout

Compare to 1/17

2 Rounds:
400m Row at RPE 8
2-minute rest between rounds

4 Rounds:
200m Row at RPE 8
2-minute rest between rounds

8 Rounds:
100m Row at RPE 8
2-minute rest between rounds

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 Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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Wednesday 01.29.20

Warm-Up

A) 1 round:

500m Row

Then,
2 rounds:

5 Dumbbell Deadlifts
5 Strict Pull-Ups
10 Sit-Ups

B) 2 Rounds with an empty bar:

10 Deadlifts
10 Strict Press
10 Good Mornings

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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.
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 3 sets of 5 repetitions with every weight jump.

Workout

12 Minute AMRAP:

8 Dumbbell Power Cleans 50#/35#
12 Dumbbell Deadlifts 50#/35#
16 Sit-Ups

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.
All dumbbell movements should be unbroken.

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Tuesday 01.28.20

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Sit-Ups

B) 3 Rounds:

10 Kettlebell Swings
10 Overhead Squats with an empty bar
10 Strict Press with an empty bar

Strength

Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout

For Time

200m Row
30 One-Legged Squats
200m Run
30 Hand-Release Push-Ups
200m Row
20 One-Legged Squats*
200m Run
20 Hand-Release Push-Ups
200M Row
10 One-Legged Squats
200M Run
10 Hand-Release Push-Ups

Workout Tip

Row/Run: make sure to alternate each round of running and rowing.

One-Legged Squats: scale to high box step-ups if needed or walking lunges if further scaling is needed.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

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Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

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Saturday 01.25.20

Warm-Up

A) 2 Rounds:

200m Run
10m Broad Jump
10 Windmills
10 Toes-to-Bar

B) 3 rounds:

5 Front Squats, with an empty bar
5 Press, with an empty bar

Strength

Hang Squat Clean, above knees
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8×2 rounds

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 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

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

For time:

30 Clean and Jerks, 135#/95#
– every 30 Seconds perform 2 Burpees-Over-the-Bar until completed.

Note: start with burpees when the clock starts.

RX+: 155#/105#. 4 burpees over the bar
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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