Trifecta Trifecta

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Thursday 10.03.19

Warm-Up

A) 500m Row

B) 2 rounds:

6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups

Strength

Clean

EMOMx3
3 Hang Clean, Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Hang Clean, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3
3 Squat Clean
@ RPE 7

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.

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.
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.

Clean: grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds for time:

200m Run
4 Hang Squat Clean Thrusters

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

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 the run under 60 seconds.

Hang squat clean thruster: this movement is a hybrid movement, it is a hang squat clean plus a thruster for each repetition.

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Wednesday 10.02.19

Warm-Up

A) 2 Rounds:

400m Run
20 Ring Rows
20 Sit-Ups

B) 3 rounds:

200m Run
10 Push-Ups
10 Kettlebell Swings

Strength

Push Jerk

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

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.

Workout

8 Rounds:

4 Chest-to-Bar Pull-Ups
4 Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips

Workout Tip

Note: all movements should be unbroken. Scale movements, or reps as needed.

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Tuesday 10.01.19

Warm-Up

A) 3 Rounds:

15m Lunge
15m Bear Crawl
15 Calorie Row

B) 3 round:

6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups

Strength

Snatch

EMOMx3:
3 Hang Snatch Above the Knee
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Hang Snatch below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3:
3 Squat Snatches
@ RPE 7

Strength Tip

Note: athletes will perform 3 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

6 Min AMRAP:

3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar

– 90 Second Rest

6 Min AMRAP:

6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#

Workout Tip

Burpee Box Jump: you should be able to complete all repetitions in 60 seconds or less.

Kettlebell Swings and Toes-to-Bar: you should be able to complete all repetitions in unbroken sets.

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

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

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Friday 09.27.19

Warm-Up

A) 1 round:

50m Farmers Walk
10 Russian Swings
10 American Swings
50m Farmers Walk

B) 3 rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows
6 Kipping Pull-Ups

Strength

Press

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

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 8 for 2 sets of 2 repetitions with every weight jump.
Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

3 Rounds:

10 High Box Jumps, 30”/24”
20 Hand Release Push-Ups
3 Rope Climbs
– Rest 2 Minutes

Workout Tip

Box Jumps: these jumps should be higher than what you usually jump on. Take your time at this station.

Hand Release Push-Ups: this station should take 1 minute or less each round. Scale as needed.

Rope Climbs: each round of rope climbs should not take more than 2 minutes to accomplish. Scale as needed.

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Thursday 09.26.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

40 Double-Unders
10 Wall Balls
10 American Swings
40 Double-Unders

Strength

Back Squat

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

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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

Buy-in:
120 Double-Unders

Then,
6 Rounds of:

12 Kettlebell Swings, 53#/35#
12 Toes-to-Bar
24 Air Squats

Buy-Out:
120 Double-Unders

Workout Tip

Double Unders: each round of double-unders should not take more than 3 minutes each round. Scale as needed.

Kettlebell Swings and Toes-to-Bar: each round of kettlebells and toes to bars should be completed in unbroken sets, dcale repetitions as needed.

Air Squat: this station should not take more than a minute to complete. Scale as needed.

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Wednesday 09.25.19

Warm-Up

A)
30 Russian Kettlebell Swings
150m Row
20 Russian Kettlebell Swings
100m Row
10 Russian Kettlebell Swings
50m Row

B) 2 rounds:

1 min Plank Hold
12 Dumbbell Snatches
1-minute rest

Strength

Deadlift

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

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 8 for 2 sets of 2 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

Every 4 Minutes x 4 rounds:

A.
500m Row
25 Kettlebell Swings, 53#/35#

B.
500m Row
25 Sit-Ups

Workout Tip

Row: this station should not take more than 2:15 to complete, scale to 400m if needed.

Kettlebell Swings: this station should not take more than 75 seconds to complete. You should be able to complete all repetitions in 2 sets or less.

Sit-Ups: This round should be completed in 75 seconds, scale to 15 if needed.

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Sunday 09.29.19

Warm-Up

A) 30 sec on/20 sec off, 4 rounds:

Wall Balls
Kettlebell Swings
Step-Ups
Push-Ups
Row

Workout

“Fight Gone Bad!”

3 rounds AMRAP, each station 1 min:

Wall Balls, 20-pound ball, 10 ft target
Sumo Deadlift High Pull, 75 pounds
Box Jump, 20″ box
Push Press, 75 pounds
Row
– REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.

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Saturday 09.28.19

Warm-Up

A) 2 rounds:

200m Run
10 Dumbbell Snatches
10 Wall Balls

B) 3 rounds with an empty bar:

6 Hang Power Snatch, above the knee
4 Hang Power Snatch, below the knee
2 Overhead Squats

Strength

Power Snatch From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 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

For Time:

36 Dumbbell Lunges, 50#/35#
36 Dumbbell Power Cleans, 50#/35#
800m Run
24 Dumbbell Lunges, 50#/35#
24 Dumbbell Power Cleans, 50#/35#
400m Run
12 Dumbbell Lunges, 50#/35#
12 Dumbbell Power Cleans, 50#/35#
200m Run

Workout Tip

Dumbbell Lunge: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed

Dumbbell Power Clean: you should be able to complete each round of DB power cleans in sets of 6 or more. Scale load as needed.

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Friday 09.27.19

Warm-Up

A) 1 round:

50m Farmers Walk
10 Russian Swings
10 American Swings
50m Farmers Walk

B) 3 rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows
6 Kipping Pull-Ups

Strength

Press

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

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 8 for 2 sets of 2 repetitions with every weight jump.
Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

3 Rounds:

10 High Box Jumps, 30”/24”
20 Hand Release Push-Ups
3 Rope Climbs
– Rest 2 Minutes

Workout Tip

Box Jumps: these jumps should be higher than what you usually jump on. Take your time at this station.

Hand Release Push-Ups: this station should take 1 minute or less each round. Scale as needed.

Rope Climbs: each round of rope climbs should not take more than 2 minutes to accomplish. Scale as needed.

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Tuesday 09.24.19

Warm-Up

A) 4 rounds:

8 Ring Rows
8 Step-Ups
8 Ball Slams

B) 2 rounds:

12 Push-Ups
6 Toes-to-Bar

Strength

Superset

A and B then rest 90-120 seconds.

4 Rounds of:

A.
Dumbbell Bench Press
8 reps @ RPE7

B.
Bent-Over Row
8 reps @ RPE7

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: to perform the listed amount of repetitions of bench press at the appropriate RPE then immediately perform the listed amount of repetitions of bent over rows at the appropriate RPE. Rest as listed and repeat as listed.

Workout

Capacity:

12 Minute Ladder:
2 Chest-to-Bar Pull-Ups
2 Burpee Box Overs, 24”/20”
4 Chest-to-Bar Pull-Ups
4 Burpee Box Overs

Workout Tip

This workout is in a ladder format, where you will continue to increase repetitions by 2, every round until 12 minutes is complete (4-4-6-6,6-6-8-8 etc).

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Thursday 09.26.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

40 Double-Unders
10 Wall Balls
10 American Swings
40 Double-Unders

Strength

Back Squat

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

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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

Buy-in:
120 Double-Unders

Then,
6 Rounds of:

12 Kettlebell Swings, 53#/35#
12 Toes-to-Bar
24 Air Squats

Buy-Out:
120 Double-Unders

Workout Tip

Double Unders: each round of double-unders should not take more than 3 minutes each round. Scale as needed.

Kettlebell Swings and Toes-to-Bar: each round of kettlebells and toes to bars should be completed in unbroken sets, dcale repetitions as needed.

Air Squat: this station should not take more than a minute to complete. Scale as needed.

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