Trifecta Trifecta

Author Archive

Sunday 09.01.19

Warm-Up

A) 2 Rounds:

20 Single-Unders
200m Run
20m Sled Push

B) 3 Rounds
9 Calorie Row
9 Wall Balls, lite
18 Sit-Ups

Workout

Part I
EMOM x15

A:
5 Toes-to-Bar
10 Hand Release Push-Ups
(CX – 5 Ring Dips)

B:
RX+- 45 Double-Unders
RX – 30 Double-Unders
AX – 30 Single-Unders

C:
20m Sled Push, heavy

– 3 Minute Transition

Part II
AMRAP 15:

15 Calorie Row
12 Dumbbell Squat Snatch, 50#/35#, alternating
9 Burpees Over Rower

Workout Tip

This workout is essentially two 15 minute workouts. The first an EMOM where you cycle through the movements 5 times. A-B-C-A-B-C…
The second workout is an AMRAP, make sure to scale the DB squat snatch with a weight that you can complete all 12 repetitions in 75 seconds or less.

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Saturday 08.31.19

Warm-Up

A) 200m Run

2 rounds:

10m Lunge
10m Bear Crawl
10 Ring Rows
Then,
200m Row

B)
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises

Strength

A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets

B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.

Strength Tip

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 build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.

Workout

18-12-6:
Burpees
Toes-to-Bar

9-6-3:
Hang Squat Cleans, 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.

Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.

Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.

Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.

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Wednesday 08.28.19

Warm-Up

A) 3 Rounds:

1 Minute Row
1 Minute Plank
1 Minute Rest

B) 2 Rounds:

12 Hand-Release Push-Ups
12 Windmills
6 Toes-to-Bar

Strength

Bench Press

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

Strength Tip

Int 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 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity:

Alternate FULL Rounds with a partner.

2 Rounds:

800m Row
8 Handstand Push-Ups

4 Rounds:

400M Row
4 Handstand Push-Ups

6 Rounds:

200M Row
2 Handstand Push-Ups

Workout Tip

Note:
RX+ Athletes should do strict unbroken sets.
If no partner, rest work, 1:1

Each athlete will complete one full round while the second athlete will rest. Handstand push-ups should be completed in unbroken sets! Scale repetitions as needed. You may also scale to Hand release push-ups if appropriate!

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

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: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee 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

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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Monday 08.26.19

Warm-Up

A) EMOMx8min:

Min 1: 45 seconds Row
Min 2: 5 Second Plank

B) 3 Rounds:

10 Russian Swings
10m High Knees
10m Butt Kickers
5 Burpees
– Rest 1 minute

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
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.

Objective: build to an RPE of 6 for 2 sets of 6 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

“EMOMDAY”

Every 3 Minutesx5 rounds:

15 Kettlebell Swings, 70#/53#
10 Calorie Row
5 Burpees Over the Bar

Workout Tip

Kettlebell Swings: you should be able to complete each round of kettlebells in one unbroken set. Scale as needed.
Calories: this station should not take you more than 1 minute to complete. Scale calories as needed.
Burpees: this station should be a sprint!

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Friday 08.30.19

Warm-Up

A) 2 Rounds:

200m Run
20 Walking Lunges
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Overhead Squat

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

Strength Tip

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: build to an RPE of 8 for 2 set of 6 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.

Workout

For Time:

Buy-In:
400m Run

Then, 4 Rounds of:

20 Double Kettlebell Lunges 35#/26#
10 Pull-Ups

Buy-Out:
400m Run

AX: 26#/18#
RX: As is
RX+: 53#/35#

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.

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Monday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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.

Barbell: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

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Saturday 08.24.19

Warm-Up

A) 1 Round:
1min Row at RPE 6

2 rounds with PVC pipe:

8 Overhead Squats
8 Overhead Lunges
1min Row at RPE 6

B) 2 Rounds:

6 Tempo Squats, with an empty barbell
6 Wall Balls
30 seconds of jump rope singles

Strength

Overhead Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8x2sets

Strength Tip

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: build to an RPE of 8 for 2 sets of 6 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.

Workout

18-12-6 For Time:
Shoulder-to-Overhead, 135#/95#

9-6-3:
Front Squat, 135#/95#

90-60-30:
Double Unders

AX: 95#/75#
RX: As is
RX+: 155#/105#

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.

Barbell: you should be able to complete 3-6 reps of each barbell movement. Scale load as needed.

Double-Unders: You should be able to complete each round of double-unders in 2 minutes or less the first round (90), 90 seconds or less the second round (60), and 1 min or less for the third round (30).

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Friday 08.23.19

Warm-Up

A) 2 rounds:

10 Calorie Row
10 Walking Lunges
10 Sit-Ups

B) 3 Rounds:

10 Dumbbell Push Press
5 Toes-to-bar

Strength

Hang Power Clean, Above Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9×1
Then, 3 sets 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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

In Teams of 2:

6×20 Calorie Row/Bike, Alternating every 20 calories.

Then 6 Rounds Alternating every complete round:

12 Lunges (6 Left/ 6 Right) 50#/35#
8 Dumbbell Snatches 50#/ 35#
4 Toes-To-Bar

Then,

6×20 Calorie Row/Bike, alternating every 20 calories.

Workout Tip

This is a team workout where one person works at a time. If you do not have a partner cut the rounds in ½ and have a 1:1 rest-work ratio.

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Thursday 08.29.19

Warm-Up

A) 2 Rounds:

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

B) 1 Round:

400m Run
10 Wall Balls
10 American Swings
400m Run

Strength

Hang Power Clean, Below Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 sets 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 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee position, drive aggressively with the legs and lift the bar and receive the bar in the front rack position with the hip crease of above parallel. Repeat as needed.

Workout

5 Minute AMRAP:

10 Dumbbell Power Cleans, 50#/35#
100m Run
2 Minutes Rest

5 Minute AMRAP:

10 Dumbbell Shoulder-to-Overhead, 50#/35#
100m Run

Workout Tip

Dumbbell: you should be able to complete all repetitions with the dumbbell in 2 sets or less!
Run: sprint the 100M Run!

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Wednesday 08.28.19

Warm-Up

A) 3 Rounds:

1 Minute Row
1 Minute Plank
1 Minute Rest

B) 2 Rounds:

12 Hand-Release Push-Ups
12 Windmills
6 Toes-to-Bar

Strength

Bench Press

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

Strength Tip

Int 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 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity:

Alternate FULL Rounds with a partner.

2 Rounds:

800m Row
8 Handstand Push-Ups

4 Rounds:

400M Row
4 Handstand Push-Ups

6 Rounds:

200M Row
2 Handstand Push-Ups

Workout Tip

Note:
RX+ Athletes should do strict unbroken sets.
If no partner, rest work, 1:1

Each athlete will complete one full round while the second athlete will rest. Handstand push-ups should be completed in unbroken sets! Scale repetitions as needed. You may also scale to Hand release push-ups if appropriate!

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Tuesday 08.27.19

Warm-Up

A) 1 Round:

60 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
30 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees
15 Single-Unders
15 Ring Rows
10 Air Squats
5 Burpees

B) 2 Rounds with an empty bar:

6 Muscle Snatches, below the knee
6 Hang Power Snatches, below the knee
6 Box Jumps, 20”/20”

Strength

Hang Power Snatch, Below the Knees

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @RPE 9
Then, 3 sets at 85% of [email protected]

Strength Tip

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: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the below the knee 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

3 Rounds for Total Reps:

1min AMRAP:
2 Front Squats, 135#/95#
2 Ring Muscle Ups
1min Rest
1min Max Double-Unders
1min Rest

RX+: 155#/105#
RX: As is
AX: 95#/65#. Singles

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.

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