Trifecta Trifecta

Author Archive

Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
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

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 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

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

Continue ReadingNo Comments

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 8 for 2 sets of 2 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

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

Continue ReadingNo Comments

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

Continue ReadingNo Comments

Saturday 09.14.19

Warm-Up

A) EMOM x 8rounds:

30 Second bar Hang
30 Second Row

B) 2 Rounds:

8 Empty Bar Deadlifts
8 Empty Bar Strict Press
16 Ring Rows

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 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 8 for 2 sets of 4 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.

Workout

EMOMx15
A:
15/12 Calorie Row

B:
10 DB Power Cleans, 50#/35#

C:
5 Burpee Bar Muscle Ups

– Repeat for 5 total cycles (15 minutes)

Workout Tip

A. This station should not take more than 45 seconds to complete, scale calories as needed.
B. This station should not take more than 45 seconds to complete, scale repetitions as needed
C. This station should not take more than 45 seconds to complete, scale repetitions as needed. If further scaling is needed, complete 5 burpee pull-ups.

Continue ReadingNo Comments

Friday 09.13.19

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 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

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

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.

Dumbbell Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

Continue ReadingNo Comments

Thursday 09.12.19

Warm-Up

A)
20 Double-Unders

Then, 3 Rounds:

10 Dumbbell Push Press
10 Dumbbell Deadlifts

Then,
20 Double-Unders

B) 5 Rounds:

2 Toes-to-Bar
2 Knee Raises
2 Sit-Ups
5 Strict Press, with a barbell

Strength

Press

4 reps @ RPE 6
4 reps @ RPE 7
4 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 8 for 2 sets of 4 repetitions with every weight jump.

Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

Capacity:

50 Double-Unders
25 Bar Dips
25 GHD Sit-Ups
– Rest 1 Minute

40 Double-Unders
20 Bar Dips
20 GHD Sit-Ups
– Rest 1 Minute

30 Double-Unders
15 Bar Dips
15 GHD Sit-Ups
– Rest 1 Minute

20 Double-Unders
10 Bar Dips
10 GHD Sit-Ups

Workout Tip

After each round, rest 1 minute then perform the next triplet. Each section should be completed faster than the previous one. Scale Jump ropes to single-unders if needed. Bar dips should be completed in sets of 5 or more. GHD sit-ups may be scaled to sit-ups.

Continue Reading

Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
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

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set 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 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 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

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
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.

Farmers walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

Continue ReadingNo Comments

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 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 8 for 2 sets of 2 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

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

Continue ReadingNo Comments

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. 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. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

Continue ReadingNo Comments

Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
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.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

Continue ReadingNo Comments

Saturday 09.14.19

Warm-Up

A) EMOM x 8rounds:

30 Second bar Hang
30 Second Row

B) 2 Rounds:

8 Empty Bar Deadlifts
8 Empty Bar Strict Press
16 Ring Rows

Strength

Deadlift

4 reps @ RPE 6
4 reps @ RPE 7
4 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 8 for 2 sets of 4 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.

Workout

EMOMx15
A:
15/12 Calorie Row

B:
10 DB Power Cleans, 50#/35#

C:
5 Burpee Bar Muscle Ups

– Repeat for 5 total cycles (15 minutes)

Workout Tip

A. This station should not take more than 45 seconds to complete, scale calories as needed.
B. This station should not take more than 45 seconds to complete, scale repetitions as needed
C. This station should not take more than 45 seconds to complete, scale repetitions as needed. If further scaling is needed, complete 5 burpee pull-ups.

Continue ReadingNo Comments