Trifecta Trifecta

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

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.

In this set, we use 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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

In this set, we use 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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 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.

Dumbbell Snatches: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Tuesday 06.04.19

Warm-Up

A) 3 Rounds:

100m Run
10 Single-Unders
10 Ball Slams

B) 3 Rounds:

10 Strict Press, with an empty bar
10 Russian Swings
10 Calorie Bike

Strength

Push Press

5 @ RPE 7
5 @ RPE 8
5 @ RPE 9x2sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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

Capacity

10 Minute Ladder:

2 Thrusters
10 Double-Unders
4 Thrusters
20 Double-Unders
6 Thrusters
30 Double- Unders
8 Thrusters
40 Double-Unders

RX+: 115#/75#
RX: 95#/65#
AX: 75#/55#

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.

Thrusters: you should choose a weight that you can perform in sets of 4-6 repetitions.

Double-Unders: scale to x 2 single-unders if needed.

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Monday 06.10.19

Warm-Up

A) 1 Round:

400m Run
400m Row
200m Run
200m Row

B) 3 Rounds:

2 Pull-Ups
4 Push-Ups
8 Air Squats
12 Step-Ups, on a box

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

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

“EMOMDAY”

Every 2 minutes x 9 rounds, alternate stations A, B, and C:

A.
200m Run
2 Rope Climbs

B.
200m Row
15 Bar Dips

C.
20 Double-Unders
10 Burpees Box Jump, 24”/20”

Workout Tip

Note: You will perform each station 3 times, alternating a total of 3 rounds.

Row/Run/Double-Unders: do not take more than 60 seconds for these movements.

Rope Climbs: this station should be completed in 40 seconds or less, scale to 1 rope climb if needed.

Bar Dip: this station should be completed in 40 seconds or less, scale to Hand-Release Push-Ups if needed.

Burpee Box jumps: should be completed in 40 seconds or less. Scale repetitions as needed.

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Sunday 06.09.19

Warm-Up

A) 3 Rounds of:

1min Row
12 Wall Balls
6 Push-Ups

B) 3 Rounds:

12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges

Workout

“Sometimes we do it alone, sometimes we do it together”

For Time:

Alternating complete 12 Rounds:

12 Wall Balls, 20#/14#
12 Cal Row

(6 Rounds each athlete)

6 Rounds:

12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#

(3 Rounds each athlete)

AX: 35#/25#
RX: As is
RX+: 65#/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.

Wall Ball: Should be completed in unbroken sets.

Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.

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Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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Friday 06.07.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
Rest 30 Seconds
10 Calorie Row
Rest 30 Seconds

Strength

Snatch

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more repetitions.

Workout

Every 4 Minutes x 4 rounds:

12 Calorie Row
9 Power Snatches
6 Overhead Squats
3 Bar Muscle Ups

RX+:95#/65#
RX: 75#/55#

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 movement should be completed in less than 60 seconds each round, scale the load and repetitions as needed to complete all 4 movements with time left to rest each round.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

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.

In this set, we use 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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Wednesday 06.05.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knee
20m Butt Kicker
20 Ring Rows

B) 2 Rounds:

40 seconds Plank hold
20 seconds rest
40 seconds Kettlebell Swings
20 seconds rest
40 seconds Cal on Bike
20 seconds Rest

Strength

Deadlift

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

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

In this set, we use 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

Capacity

16-12-8 For Time:

Dumbbell Snatches, R
Dumbell Snatches, L
400m Run

RX+:50#/35#
RX: 45#/30#
AX: 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.

Dumbbell Snatches: complete all repetitions on the Right arm, then complete the same amount of repetitions on the left arm (EX: round 1 – 16 Right, 16 Left)

Run: after each round of DB snatches run 400m.

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Monday 06.03.19

Warm-Up

A) 4 Rounds:

5 Calorie Row
10 Air Squats
10 Sit-Ups

B) Every Minute On the Minute x 2 rounds:

4 Front Squats, with an empty barbell
4 Push Press, with an empty barbell
4 Hang Clean, with an empty barbell
Sit-Ups in the remaining amount of time

Strength

Clean

2 @ RPE 6
2 @ RPE 7
2 @ RPE 8 x 2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

In this set, we use 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”

Every 3 minutes x 4 rounds, alternate stations A and B:

A.
30/24 Calorie Row

B.
3 Rounds:

8 Dumbbell Power Cleans, 50#/35#
4 Burpees

Workout Tip

Note: you will perform each station 2 times, alternating a total of 4 rounds.

Row: you should not take more than 2:30 min for this station, scale calories as needed.

B: each round should take you more than 40 seconds to complete. You should have rest before going back to the row station.

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Sunday 06.02.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups
12 Ring Rows

B) EMOM x 6

Odd Minutes:
8 Knee Raises
4 Burpees

Even Minutes:
8 Push-Ups
4 Strict Pull-Ups

Workout

8 Minute AMRAP:

10 Hand Release Push-Ups, RX+: 10 Bar Dips
10 Calorie Row

Then,

– 2:00 rest

8 Minute AMRAP:

1 Rope Climb, RX+: Legless Climb
5 Thrusters, 95#/65#

Then,

– 2:00 rest

8 Minute AMRAP:

10 Knees-to-Elbows
10 Calorie Bike

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

Note: all 8-minute couplets should be performed in unbroken sets. Scale movements and load as needed.

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Saturday 06.01.19

Warm-Up

A) 4 Rounds of:

200m Row
Rest 30 seconds

B) 20-16-12-8
Abmat Sit-Up

10-8-6-4
Step-Ups

Strength

Weighted Pull-Ups

1×5 Repetitions @ RPE 7
1×5 Repetitions @ RPE 8
1×5 Repetitions @ RPE 9

Strict Pull Ups

1×8 Repetitions @ RPE 7
1×8 Repetitions @ RPE 8
1×8 Repetitions @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

In this set, we use 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

Every 6 min x 3 rounds:

200m Row
15 Kettlebell Swings, 53#/35#
10 Box Jumps, 24”/20”
15 Kettlebell Swings, 53#/35#
200m Row

Note: make sure to have rest in between sets.

Workout Tip

Kettlebell Swings: you should choose a weight that you can complete in unbroken sets. Scale load as needed.

Box Jumps: scale to step ups if needed.

Row: you should complete each round or 200m row in 75 seconds or less. Scale as needed.

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