Trifecta Trifecta

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Thursday 06.27.19

Warm-Up

A) Tabata (20 seconds on/10 seconds off) x 3 rounds:

Single-Unders
Bar Hang
Sit-Ups

B) 2 Rounds:

3 Strict Pull-Ups
3 Push-Ups
6 Dumbbell Snatches L
6 Dumbbells Snatches, R

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

You will be supersetting the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

For Time:

600m Row
40 Double Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
400m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#
200m Row
40 Double-Unders
20 Dumbbell Power Cleans,35#/25#
10 Dumbbell Thrusters, 35#/25#

Workout Tip

Double-Unders: scale to 2x single repetitions if needed, or scale to 60 seconds of double-under practice.
Dumbbell Movements: each set of dumbbell movements should be completed in 2 sets or less, weight should be moderate to light.

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Wednesday 06.26.19

Warm-Up

A) Every Minute on the Minute x 8 minutes:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Front Squats, with an empty bar

B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest:

Walking Lunges
Hollow Hold

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8 x 3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 6 repetitions with every weight jump.

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.

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

10 to 1 rep for time:

Burpees
Wall Balls 20#/14#
20 Double-Unders*

Workout Tip

You will start with 10 burpees, then move to 10 wall balls, then 20 double-unders, after that, you will perform 9 burpees, then move to 9 wall balls, then 20 double-unders. Double-unders will always stay at 20 repetitions.

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Tuesday 06.25.19

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
200m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
100M Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups

B) With an Empty Bar:
4 Hang Power Cleans, above the knee
4 Hang Cleans, above the knee
– Rest 30 seconds
4 Hang Power Cleans, below the knee
4 Hang Cleans, below the knee

Strength

Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
2 reps @ RPE 10

Strength Tip

Objective: build to an RPE of 10, performing the 2 repetitions with every weight jump.
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

3 Rounds For Time:

200m Run
15 Handstand Push-Ups
10 Power Cleans, 155#/105#

RX+: 155#/105#. Strict HSPU
RX: 135#/95#
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.

Run: complete the 200m run in 60 seconds or less.

Handstand Push-Ups: complete each set in 2 rounds or less.

Power Cleans: complete each round of cleans in 5 sets or less. Scale as needed.

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Monday 06.24.19

Warm-Up

A)
300m Row

Then,
3 Rounds:

10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 1 Round:

300m Row
10 Push Press, with an empty bar
20 Sit-Ups

Strength

Push Press

[email protected] RPE 7
[email protected] RPE 8×2 sets
[email protected] RPE 9×2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for another set.

Start with the bar in the front rack position. Feet should be hip-width. 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.

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”

EMOMx16

Minute 1:
12 Calorie Row

Minute 2:
8 Wall Balls, 20#/14#
8 Burpees

Minute 3:
200m Run

Minute 4:
8 Wall Balls, 20#/14#
8 Burpees

Workout Tip

Row/Run: complete each of these stations in 45 seconds or less.

Wall Ball/Burpees: complete all the wall balls in 1 unbroken set, then quickly complete all 8 burpees with time remaining before the next station.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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 Movements: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Monday 06.24.19

Warm-Up

A)
300m Row

Then,
3 Rounds:

10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 1 Round:

300m Row
10 Push Press, with an empty bar
20 Sit-Ups

Strength

Push Press

[email protected] RPE 7
[email protected] RPE 8×2 sets
[email protected] RPE 9×2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for another set.

Start with the bar in the front rack position. Feet should be hip-width. 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.

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”

EMOMx16

Minute 1:
12 Calorie Row

Minute 2:
8 Wall Balls, 20#/14#
8 Burpees

Minute 3:
200m Run

Minute 4:
8 Wall Balls, 20#/14#
8 Burpees

Workout Tip

Row/Run: complete each of these stations in 45 seconds or less.

Wall Ball/Burpees: complete all the wall balls in 1 unbroken set, then quickly complete all 8 burpees with time remaining before the next station.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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 Movements: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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Saturday 06.22.19

Warm-Up

A) 2 Rounds:

200m Run
20 Ring Rows
20 Sit-Ups
20 Air Squats

B) 2 Rounds:

4 Sumo Deadlift High Pull
4 Front Squat, with an empty barbell
4 Push Press, with an empty barbell
200m Run

Strength

Clean

2 @ RPE 6
2 @ RPE 7×2 sets
2 @ RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 7 for 2 sets, then build to an RPE of 8 for 3 sets, performing the Olympic movement with the assigned rep ranges with every weight jump.

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:

200m Run
30 Dumbbell Power Cleans, 50#/35#
30 Dumbbell Front Squats, 50#/35#
200m Run
20 Dumbbell Power Cleans, 50#/35#
20 Dumbbell Front Squats, 50#/35#
200m Run
10 Dumbbell Power Cleans, 50#/35#
10 Dumbbell Front Squats, 50#/35#
200m Run

RX: As is
AX: 35#/25#

Workout Tip

Run: don’t spend more than 1 minute on the 200M run, scale as needed.

Dumbbell Movements:You should choose a load that you can move in sets of 5. Scale as needed.

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Friday 06.21.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
10m Duck Walk
10 Ring Rows
10 Hand Release Push-Ups

B) 3 Rounds:

20 Single Unders
10 Air Squats
5 Burpees

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
6-6-6-6-6

B.
Bent-Over Row
12-12-12-12-12

Strength Tip

Note: you will be superseding the movements A and B. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict HSPU, Strict HSPU, Kipping HSPU, Strict Press.

For the bent-over rows, keep the movements strict as possible. Build to weight and keep that weight for all 5 sets.

Workout

3 Rounds For Time:

90 Double-Unders
60m Walking Lunge
30 Hand Release Push-Ups
15 Chest-to-Bar Pull-Ups

Workout Tip

Double-Unders: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Walking Lunges: these are unloaded walking lunges for distance.

Hand-Release Push-Ups: you should be able to complete this station in 2 minutes or less, scale repetitions as needed.

Chest-to-Bar Pull-Ups: scale to pull-ups if needed. This station should not be broken up in more than 5 sets. Scale as needed.

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Thursday 06.20.19

Warm-Up

A) 4 Rounds:

10m High Knees
10m Butt Kickers
5 Burpees
100m Run
30 Seconds Rest

B) 3 Rounds:

10 Russian Kettlebell Swings
10 Dumbbell Strict Press
10 Step-Ups, on a box

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 8 repetitions with every weight jump.

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

Capacity

Every 2 Minutes x 4 sets:

200n Run
5 Burpee Box Jumps, 24”/20”
Max Dumbbell Snatches, 50#/35#*

– Rest 1 Minute

AX: 35#/35#

RX: As is

RX+: 70#/50#

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: complete each round in 60 sec or less. Scale as needed.

Burpee Box Jumps: complete each round of burpee box jumps in 30 seconds or less. Scale as needed.

Max Dumbbell Snatches: complete a minimum of 8 DB Snatches each round.

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