Trifecta Trifecta

Author Archive

Games Open 13.4

Stength

Every 2 Minutes for 18 minutes complete:

1 Squat Clean
1 Squat Clean & Jerk

– Add weight each increment of two minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

WOD

7 min ascending AMRAP of:

Clean and Jerk 135/95
3 Toes-to-Bar

3-6-9 and to infinity until you run out of time

* Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

Continue ReadingNo Comments

Back Squat

Strength

Bench Press

10 @ 45% of your 1 Rep Max
9 @ 50% of your 1 Rep Max
8 @ 55% of your 1 Rep Max
7 @ 60% of your 1 Rep Max
6 @ 65% of your 1 Rep Max
7 @ 60% of your 1 Rep Max
8 @ 55% of your 1 Rep Max
9 @ 50% of your 1 Rep Max
10 @ 45% of your 1 Rep Max

WOD

Find a Back Squat 1RM

Way to get there:

1×3 75%
1×2 80%
1×1 90%
1×1 95%

Continue ReadingNo Comments

Games Open 15.4

Strength

Every 2 Minutes for 18 minutes complete:

2 Clean & Jerks

– Add weight each increment of 2 minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

*Clean and Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

WOD

8 min AMRAP (as many reps as possible) of:

3 Handstand Push-Ups
3 Cleans 185/125
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans

– Etc., following same pattern until time is up

Continue ReadingNo Comments

Games Open 11.1

Strength

Every 2 Minutes for 18 minutes complete:

2 Power Snatches

– Add weight each increment of 2 minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

WOD

10 minutes AMRAP of:

30 Double-Unders
15 Power Snatch 75/55

Continue ReadingNo Comments

Countdown

Strength

Every 3 minutes for 24 minutes complete:

4 Overhead Squats from the rack

– Add weight each increment of 3 minutes until failure (if failure occurs before 24 minutes drop working weight and complete the 24 minutes)

WOD

20 minutes time cap

Do each movement below 10 times then move on to 9 times etc…until you do each movement below 1 time:

Hang Clean 135/95
Handstand Push-Ups
Wall Ball 20/14

Continue ReadingNo Comments

George of Jungle

Strength

Every 2 minutes for 18 minutes complete:

2 Split Jerks from the rack

– Add weight each increment of two minutes until failure (if failure occurs before 18 minutes drop working weight and complete the 18 minutes)

WOD

18 minutes time cap

4 Rounds For Time:

15 Toes-to-Bar
15 Kettlebell Swings (53/35)
300m Run

Continue ReadingNo Comments