Trifecta Trifecta

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Monday 08.05.19

Warm-Up

A) Every Minute on the Minute x 8 min:

Odd Minutes:
10 Push Press with an empty bar + 10 Air Squats

Even Minutes:
10 Step-Ups on a Box + 10 Ring Rows

B) 2 Rounds:

150m Row
– Rest 60 Seconds
10 Overhead Squats with a PVC pipe + 10 Knee Raises
– Rest 60 Seconds

Strength

Tempo Overhead Squat
8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Start with the bar on your back, make sure your hands are in your “Snatch grip” or wide grip, jerk, or push press the bar overhead, with your arms locked out. 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. Arms should be locked out for all the repetitions. 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

“EMOMDAY”

Every Minute on the Minute x 15min, alternating between A, B, and C:

5 Squat Clean Thrusters*, 95#/65#
10 Toes-to-Bar + 10 Hand Release Push-Ups
150m Sprint on a Rower

AX: 75#/55#. 8/8. 100M Sprint

RX: As is

RX+: 135#/95#. As is. 200M Sprint

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.

A. Squat Clean Thruster: Perform a squat clean into a thruster, repeat at a light to moderate weight for 5 repetitions. If you are not receiving 15 seconds of rest or more, scale repetitions to 3.

B. Both the toes to bar and the push ups should be completed in the same 60 seconds window. If you are not receiving 15 seconds of rest or more, scale repetitions to 8/8.

C. This station should not take you more than 45 seconds to compete, scale to 100M if needed.

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Sunday 08.04.19

Warm-Up

A) 3 Rounds of each:

30 seconds on/30 Seconds Transition:

Row @ RPE 7
Wall Ball
Ring Row

B) 3 Rounds:

100m Run
10 Knee Raises
10 Lunges

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of above parallel.

Split Jerk: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

In Teams of 2:

Capacity

5 Rounds:
10 Deadlifts, 95#/65#
10 Front Rack Lunges, 95#/65#

Then,
4 Rounds:
200m Run together
20 Box Jumps, 24″/20″
20 Pull-Ups

Then,
3 Rounds:
30 Kettlebell Swings 53#/35#
30 Calorie Row

Then,
2 Rounds:
40 Double-Unders
40 Hand-Release Push-Ups

Then,
1 Round:
100 Sit-Ups alternating every 10 reps.

RX+: 115#/75#
RX: As is.
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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.

Note: if you do not have a partner, keep the rounds the same, but cut the repetitions in ½.

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Saturday 08.03.19

Warm-Up

A) 2 rounds:

1 Minute Bike @ RPE6
10m Bear Crawl
10m Butt Kicker
10m Bear Crawl
10m High Knees
10 Air Squats

B) 2 Rounds, with an empty barbell:

2 Strict Press
2 Front Squats
2 Thrusters
4 Front Rack Lunges
30 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, 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 front rack position with the hip crease of above parallel.

Split Jerk: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

Every 2 Minutes for 6 Rounds:

4 Front Squats, 135#/95#
6 Strict Handstand Push-Ups
8 Calorie Row or Bike

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.

Front Squat: you should choose a weight that is challenging, but that you can complete in 1 unbroken set.
Strict Handstand Push-Ups: you should be able to complete all 8 repetitions in 2 sets or less.

Bike/Row: this should be a hard sprint, get it done, and rest!

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Friday 08.02.19

Warm-Up

A) 4 Rounds:

8 Wall Balls
4 Walking Lunges
2 Pull-Overs

B) 2 Rounds:

8 Sumo Deadlift High Pull Kettlebell
8 Knee Raises
8 Jumping Squats

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9,
Then 2 more set of 5 at a -10% drop of [email protected]

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 2 more sets of 5 repetitions

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

16 Minute AMRAP:

8 Toes-to-Bar
48 Double-Unders
8 Pull-Ups
24 Wall Balls, 12#/14#’

Workout Tip

Toes to Bar/Pull-Ups: you should be able to complete each set in 1 unbroken set. Scale repetitions as needed.

Double-Unders: complete this section in 75 seconds or less.

Wall Balls: complete all repetitions in 2 sets or less. Scale as needed.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: 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.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up 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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Wednesday 07.31.19

Warm-Up

A) EMOMx12 minutes, alternating:

a) 40 Seconds Row
b) 10 Dumbbells Strict Press + 10 Knee Raises
c) 10 Russian Kettlebell Swings

B) 2 Rounds:

15 Seconds Bar Hang
15 Seconds L-Hold
15m Bear Crawl

Gymnastic Work

EMOMx12 minutes

Minute 1:
X Pulling

Minute 2:
X Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

6 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

– Rest 2 Minutes

3 Min AMRAP:

3 Shoulder-to-Overhead, 155#/105#
6 Deadlift, 155#/105#
12 Calorie Row

Workout Tip

Shoulder-to-Overhead: you should pick a weight that you can complete in 3 unbroken repetitions each round, throughout the workout. Scale as needed.

Deadlift: you should pick a weight that you can complete in 6 unbroken repetitions each round, throughout the workout. Scale as needed.

Row: you should be able to complete this station in 60 seconds or less, scale as needed.

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Tuesday 07.30.19

Warm-Up

A) 1 Round:

200m Run
200m Row
150m Run
150m Row
100m Run
100m Row

B) 2 Rounds with an empty bar:

4 Strict Press
4 Push Press
4 Push Jerks
4 Toes-to-Bars

Strength

Push Jerk

3 reps @ RPE7
3 reps @ RPE8
3 reps @ RPE9
Then, 2 more set of 3 at a -10% drop of 3 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up 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

For Time:

400m Run

Then,
8 Rounds of:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400M Run

Then,
4 Rounds:

4 Burpees
8 Walking Lunges
12 Sit-Ups

Then,
400m Run

Then,
4 Burpees
8 Walking Lunges
12 Sit-Ups

Workout Tip

400m Run: complete this station in 2 minutes or less. Sale distance as needed.

Burpees/Lunges/Sit Ups: this is a bodyweight movement workout. Scale repetitions or movements in order to complete a round in 90 seconds or less.

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Monday 07.29.19

Warm-Up

A) 2 Rounds of:

12 Step-Ups
12 Ring Rows
12 Dumbbell Snatches
1 Minute Row

B) 3 Rounds of:

15 Russian Swings
10 Ball Slams
5 Romanian Deadlifts, with an empty bar

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE9X1
-90% of [email protected] for 2 sets x 5 reps

Strength Tip

Objective: build to an RPE of 9 for 2 sets of 5 repetitions with every weight jump. Then multiply 90% of your [email protected] for 2 more sets of 5 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

EMOMx18 minutes, alternating:

Minute 1: 12 Box Jumps, 24″/20″

Minute 2: 12 Kettlebell Snatch, left arm, 24kg/16kg

Minute 3: 12 Chest-to-Bar Pull-Ups

Minute 4: 12 Kettlebell Snatch, right arm, 24kg/16kg

RX+:

a) 12 Box Jumps, 30”/24”
c) 2-4 Bar Muscle Ups.\

RX: As is.

AX:
b) Dumbbell Snatches 35#/25#
c) 12 Kipping Pull-Ups
d) Dumbbell Snatches 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.

You should be able to complete all stations with at least 15 seconds of rest.

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