Trifecta Trifecta

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Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 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 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.

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:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

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Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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 sets of 4 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

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Sunday 09.08.19

Warm-Up

A) 2 Rounds:

400m Run
15 Ball Slams
15 Ring Rows

B) 2 Rounds:

12 Step-Ups
12 Dumbbell Thrusters
24 Sit-Ups

Workout

“31 Heroes”
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

With a Partner
31 Minute AMRAP:

8 Thrusters, 155#/105#
6 Rope Climb
11 Box Jumps, 30”/24”

– Partners alternate 400m sandbag run (45/25 lb)

Workout Tip

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.

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Saturday 09.07.19

Warm-Up

A) 1 Round:

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

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

Strength

Hang Power Clean, From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @RPE 8
3 reps @ RPE 9
Then 3 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 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.

Power Clean from Floor: grab the bar in your clean grip. 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 front rack position with the hip crease of above parallel. Repeat as needed.

Workout

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run

Workout Tip

Bar Muscle Ups: scale to 2x Chest to Bar Pull-Ups if bar Muscle-Ups are challenging. Each station of bar Muscle-Ups should not be broken up in more than 3 sets each round.

Squat Cleans: this load should be moderate. You should be able to complete each round in 2 minutes or less for the first round, 90 seconds the second round, and 1 minute the third round.

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Friday 09.06.19

Warm-Up

A) 20 seconds work/10 seconds Rest x 12 rounds

Handstand Hold
Burpees with no push-up
Sit-Up
Rowing

– 3 rounds each

B) 2 rounds:

60 seconds Plank Hold
30 seconds Bar Hang
30 seconds rest

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 7-minute clock is complete.

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: 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

20 Minutes AMRAP:

10 Handstand Push-Ups
20 Burpees
40 Double-Unders

On minutes 5:00, 10:00, 15:00, 20:00
Perform 500M Row

Workout Tip

Handstand Push-Ups: If you have trouble with handstand push-ups, scale so each round does not take you more than 1 minute to complete. Scale to strict barbell press if needed.

Burpees: This station should not take you more than 2 minutes to complete.

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Thursday 09.05.19

Warm-Up

A) 16-12-8-4:

Step-Ups
Knee Raises
Ring Rows

B) 2 Rounds:

20 seconds Chin-Over-Bar Hold
10 American Swings

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. Repeat as needed.

Workout

10 Minute Ladder:

1 Dumbbell Snatch, 50#/35#
1 Box Jump, 24”/20”
2 Dumbbell Snatch, 50#/35#
2 Box Jump, 24”/20”
3 Dumbbell Snatch, 50#/35#
3 Box Jump, 24”/20”
4 Dumbbell Snatch, 50#/35#
4 Box Jump, 24”/20”
etc…

Workout Tip

Dumbbell Snatch: choose a weight that is moderately challenging.
Box Jumps: scale to step-ups if needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 4 repetitions with every weight jump.

Bench Press: 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

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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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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Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 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 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.

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:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

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Tuesday 09.03.19

Warm-Up

A)
400M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges
200M Row
20M High Knees
20M Butt Kickers
20M Walking Lunges

B) EMOMx6min:

Every Minute on the minute alternate stations
o) 10 Overhead Squats, with an empty bar
e) 10 Burpees

Strength

Overhead Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 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 sets of 4 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

4 Rounds:

10 Clean and Jerks, 135#/59#
20 Wall Balls, 20#/14#
– 2 Minutes Rest

AX: 95#/55#
RX: As is
RX+: 185#/125#

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.

Clean and Jerks: you should choose a load that you can complete in 5 sets each round.
Wall Balls: try and shoot for unbroken sets!

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

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 4 repetitions with every weight jump.

Bench Press: 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

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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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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