Trifecta Trifecta

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Saturday 01.05.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, below knees

200m-200m-200m:

Run

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/28)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

750m Row
25 Ball Slams
– Rest 3 minutes
500m Row
25 Ball Slams
– Rest 2 Minutes
250m Row
25 Ball Slams

Workout Tip

Row: you should push the rowing stations each round, knowing you will receive rest at the end of the row!

Ball Slam: choose a weight that is moderate to light, and complete in 2 sets or less.

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Friday 01.04.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:

8 Shoulder Rolls
4 Burpees

Even Minutes:

8 Strict Press with an empty bar
4 Strict Pull-Ups

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

12 Minute Ladder:

3 Handstand Push-Ups
3 Toes-to-Bar
3 Box Overs 20″/24″
3 Handstand Push-Ups
6 Toes-to-Bar
6 Box Overs
3 Handstand Push-Ups
9 Toes-to-Bar
9 Box Overs
3 Handstand Push-Ups
12 Toes-to-Bar
12 Box Overs
3 Handstand Push-Ups
…etc until the time is up

Workout Tip

Handstand Push-Ups: you may scale to dumbbell strict press if handstand push-ups are too challenging.

Toes to Bar: you may scale to knees to elbows with the same rep schemes or you may double the repetitions and perform knees to elbows or knee raises.

Box Overs: step ups are acceptable.

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Thursday 01.03.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Run after every round of sit-ups

Strength

Paused Front Squats
6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Don’t relax into the bottom of the squat, but maintain tension throughout the complete range of motion. (compare to 12/26)

Workout

4 Rounds for Time:

20 Walking Lunges, with an empty bar
20 Chest-to-Bar Pull-Ups

AX:45#/35#
RX:75#/25#.
RX+:95#/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.

Lunges: should not take you more than 90 seconds. Scale load accordingly.

Chest-to-Bar: you should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pull-ups or kipping pull-ups.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Wednesday 01.02.19

Warm-Up

A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats

Strength

4 sets:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

(Compare to 12/25)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: your weight is in the middle of the foot, and back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.

Workout

Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Sunday 12.30.18

Warm-Up

A) 12-12-12-12:

Knee Raises
Air Squat

6-6-6-6:

Strict Chin-Up

B) 3 Rounds in order:

20 seconds On 10 seconds Off:

Dumbbell Push Press
Step Ups, 24” Box
Row, at a moderate pace

1 Round = all 3 movements completed including rest

Workout

A) 10 min AMRAP:

10/7 Strict Handstand Push-Ups
2 Rope Climbs
3 Minute Rest

B) 10 min AMRAP:

20 Calorie Row
10 Burpees
3 Minute Rest

C) 10 min AMRAP:
400m Run
10 Dumbbell Hang Squat Cleans, 50#/35#

Workout Tip

Handstand Push-Ups/Rope Climbs: you should choose the most difficult scale of these movements. If you can rope climb, go legless, if you can handstand push up, perform them strict.

Dumbbell Hang Squat Clean: you should choose a load that you can complete all 10 repetitions in 1 set. Scale load as needed.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Tuesday 01.01.19

Warm-Up

A) 5 Rounds:

20 sec work / 10 sec rest

Push-Up
Weighted Jump Ropes
Bar Hang

1 Round = all 3 movements complete in sequence

B) 2 Rounds with an empty bar:

10 Dumbbell Presses
10 Lunges, with the bar
30 sec Plank hold

Strength

4 Sets:

1 Push Press
2 Power Jerk
3 Split Jerk

Strength Tip

If you do have an established 1RM split jerk, you should work between 65%-70%. If you do not have an established 1RM Split Jerk, you should work with a weight which you can comfortably push press and jerk with good mechanics. Compare to 12/27)

Workout

Capacity

15 Min AMRAP:

4 Hang Power Clean, 135#/95#
8 Push-Ups
12 Wall Balls, 20#/14#

– After every 3 Rounds run 400m

Workout Tip

Hang Power Clean: you should choose a weight that you may complete all 4 repetitions unbroken.

Wall Ball: you should choose a load that you can complete all 12 repetitions in 2 sets or less.

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Monday 12.31.18

Warm-Up

A) 3 Rounds:

15 Russian Swings, 53#/35#
15 Wall Balls, 14#/10#
15 Calorie Assault Bike

B) 6 Rounds:

8 Russian Kettlebell Swings
8 Push-Ups
16 Single-Unders

Strength

Paused Deadlift

6 sets x 5 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. The pause is a full three count in the bottom. Relax into the bottom of the squat but maintain tension throughout the complete range of motion. (compare to 12/19)

Workout

“EMOMDAY”

Every 2 Minutes x 8 rounds:

Station 1:

200m Row
10 GHD Sit-Ups

Station 2:

40 Double-Unders
20 Kettlebell Swings*

AX:35#/26#
RX:53#/35#
RX+:70#/53#

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.

Station 1: you should be able to complete both stations with at least 30 seconds of rest. Scale Row to 150m if you need more rest.

Station 2: you should have a minimum of 30 seconds of rest in between stations. Scale Double-Unders to 20 if needed.

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Friday 12.28.18

Warm-Up

A) 2 Rounds:

10 Wall Balls
10 Cal Bike
20 Sit-Ups

B) 1 Round:

9 Thrusters, with an Empty Bar
30 seconds Plank Hold
6 Thrusters, with an Empty Bar
30 seconds Plank Hold
3 Thrusters, with an Empty Bar
30 seconds Plank Hold

Strength

4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/21)

Strength Tip

Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.

Workout

Every 2 Minutes for 8 rounds:

Station 1:

10 Touch and Go Deadlifts*
20 Sit-Ups

Station 2:

20/16 Calorie Bike

AX: 135#/95#
RX: 185#/135#
RX+: 225#/155# + 15 GHD Sit 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.

Deadlifts: you need to complete each set of deadlifts in unbroken sets. Scale the load as needed.

Sit Ups/GHD: you need to complete each set in 45 seconds or less, scale the movement that is appropriate for you.

Cal: you must have at least 20-30 seconds of rest. Scale the calories as needed.

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