Trifecta Trifecta

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Thursday 03.07.19

Warm-Up

A)

20 Cal Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
15 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking Lunges
10 Calorie Row
10m High Knees
10m Butt Kicker
10 Walking lunges

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat. Last week of lunges.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

14 Minute AMRAP;

14 Wall balls, 20#/14#
7 Chest-to-Bar Pull-Ups
28 Double-Unders
7 Bar Dips

Workout Tip

Wall Balls: you should be able to complete the wall balls in 2 sets or less, scale load if needed.

Chest-to-Bar: if chest to bars are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 kipping pull-ups.

Double-Unders: scale to 60 of practice or 56 singles.

Dips: if Dips are possible, scale the repetitions down to 60 seconds of practice, if we are not there yet, scale to 7 push-ups.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

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. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Tuesday 03.05.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
12 Wall Balls
6 Burpees

B) 2 Rounds:

12 Dumbbells Press
12 Knee Raises
12 Sit-Ups

Strength

Push Press

3 sets x 6 reps

Workout Tip:

Build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press. Last week of 6 push press.

Workout

Capacity

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Push Press, 50#/35#
10 Dumbbell Lunges
30 Sit-Ups
30 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
20 Sit-Ups
20 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
10 Sit-Ups
10 Calorie Row

Workout Tip

Dumbbell Lunge/Press: You should scale the load with a load that you can complete each section in 10 unbroken repetitions. You will be using 2 Dumbbells (one in each hand).

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Tuesday 03.05.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
12 Wall Balls
6 Burpees

B) 2 Rounds:

12 Dumbbells Press
12 Knee Raises
12 Sit-Ups

Strength

Push Press

3 sets x 6 reps

Workout Tip:

Build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press. Last week of 6 push press.

Workout

Capacity

10 Dumbbell Lunges, 50#/35#
10 Dumbbell Push Press, 50#/35#
10 Dumbbell Lunges
30 Sit-Ups
30 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
20 Sit-Ups
20 Calorie Row
10 Dumbbell Lunges
10 Dumbbell Push Press
10 Dumbbell Lunges
10 Sit-Ups
10 Calorie Row

Workout Tip

Dumbbell Lunge/Press: You should scale the load with a load that you can complete each section in 10 unbroken repetitions. You will be using 2 Dumbbells (one in each hand).

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

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

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Thursday 02.28.19

Warm-Up

A) 3 Rounds:

200m Run
10m Lunge
200m Row

B) 2 Rounds:

10 Deadlift, with an empty bar
15 Ring Rows
10 Windmills

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of 6 repetitions.

Strength Tip

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.

Workout

12 Minute AMRAP:

400m Run
20 Kettlebell Swings 70#/53#
1 Rope Climb

Workout Tip

Run: you should not take more than 2 minutes on the run, scale distance if needed.

Kettlebell Swings: you should choose a weight that is challenging, but that you can complete in 2 sets or less.

Rope Climb: if you do not have access to a rope, perform 5 strict pull-ups or 10 ring rows.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

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

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Sunday 03.03.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10m High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Kettlebell Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 DB Snatches, 50#/35#
6 Muscle-Ups
120 Double-Unders
20 DB Snatches, 50#/35#
4 Muscle-Ups
80 Double-Unders
10 DB Snatches, 50#/35#
2 Muscle-Ups
40 Double-Unders

Buy Out:
800m Run

Workout Tip

If you cannot perform muscle ups, scale to:

1 Muscle-Up: 3 Strict Pull-Ups + 3 strict Push-Ups

Dumbbell Snatch: you should be able to complete reps of 5 every time you grab the dumbbell.

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Saturday 03.02.19

Warm-Up

A) 1 Round:

400m Row
20 Sit-Ups
15 Russian Swings
10 Wall balls
5 Strict Pull-Up

B) 3 Rounds, with an empty bar:

3 Front Squats
3 Muscle Snatches
3 Overhead Squats

Strength

Unbroken Power Snatches

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Snatches without letting go of the bar. 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 bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

8 min AMRAP:

800m Run
Max Rounds:
8 Power Snatch, 75#/55#
8 Toes-to-Bar
2 Minute Rest

4 min AMRAP:

400m Run
Max Rounds:
4 Power Snatches
4 Toes-to-Bar

Workout Tip

Power Snatch: you should be able to complete snatches in 2 sets or less, scale load if needed.

Toes to bar: scale so you can complete each set of pull-ups in 2 sets or less. Scale to ring rows if needed.

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 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.

Bench Press: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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