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Monday 11.13.17

Warm-Up

4 Rounds of:

3 Box Jump 24”/20”
5 Deadlift, with empty bar
3 Knee Raises
20 Double-Unders (or 30 singles)

Strength

Deadlift

5 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous week)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– 2 min rest between sets

Barbell Walking Lunge

3 sets x 8 reps @ 70% of your body weight

-Rest 2 min between sets

Strength Tip:

Deadlift: engage your posterior chain and drive through your heels. Big breath before the initial pull and exhale at the top.

Walking Lunge: clean the weight to the front rack position and go. Don’t break on the set, rest at the top position if needed.

Workout

16 x 8 seconds Hill Sprint

* Sprint up and rest while you walk back to your starting position and go again. Rest 3 min after rounds 4,8,12

– Rest 10 min

50 Turkish Get-Ups for skill

Choose a weight that you feel comfortable moving for up to 5 reps before switching sides. 25 each side.

Workout Tip:

Do NOT hit these sprints cold, make sure you get your body temp up and your heart rate elevated before starting. Be sure you warm yourself up to what you think your “top speed” will be, before hitting your first set.

Listen to your body, If you need to scale back the rounds or intensity, do so.

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Sunday 11.12.17

REST DAY, OR:

Warm-Up

3 Rounds of:

7 Jumping Squats
100m Run

Then, 4 Min AMRAP:

3 Deadlift
4 Power Snatch
5 Overhead Squat

* Perform with empty barbell

Strength

Power Snatch

A) 5 sets x 4 reps @ 60% of Heavy Single
B) 3 sets x 2 reps @ 70% of Heavy Single

– Rest 2 min between sets

Complete blocks A-B in sequential order

*Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

Strength Tip

Use the ‘Hook Grip’ for this lift. Completing sets as singles is okay, good to practice the set up on each attempt. Train your body to handle the heavy weight with good technique. If technique falters, don’t add weight. Be humble and move well.

Workout

18min AMRAP:

11 Deadlift, 275# / 155#
9 Box Jumps, 24” / 20”
7 Ring Dips

Workout Tip:

Complete this training with unbroken sets. Ring dips can be substituted with dips from a bench or the box. Your adaptive recovery will be challenged from the run the day before, and you’ll be utilizing different muscle fibers as well. Warm up your hamstrings well and don’t neglect your subscapular.

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Saturday 11.11.17

Warm-Up

7 min AMRAP:

10 Medicine Ball Cleans 20#/14#
10 meter Crab Walk
5 Burpees
5 Front Squat, with empty barbell

Strength

Front Squat

5 sets x 5 reps @ 70-80% of Heavy Single

– Rest 2 Min between sets

* Heavy singles are generally 90-95% of an athlete’s 1 Rep Max. Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load.

Workout

For time:

2k Row
50 Man Makers 45#/25#
1-mile Run

Workout Tip:

This is a low skill workout that will challenge your metabolic system. Really great time for you to work on what your “self talk” sounds like during a tough workout. Practice motivating yourself through the “suck” and enjoy the sweat.

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Friday 11.10.17

Warm-Up

3 Rounds of:

300m Row
5 Push-Ups
5 Power Clean, with empty bar
5 Front Squat, with empty bar

Strength

Strict Press

3 sets x 5 reps @ 70% of Heavy Single or (+2.5lbs prior to deload)

– Rest 2 min between sets

* Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

Farmer Carry

5 sets x 100 meters, 72# / 53#

– Rest 1 min between sets

Strength Tip

Keep a tall spine and restrict your head from leaning forward. Lock in and brace your core. Breathing is most important, pretend you’re breathing through a straw.

Workout

“Grace”

For time:

30 Clean and Jerks, 135# / 95#

Workout Tip:

This is a benchmark workout and we WILL do this again so be sure to give it your all and log your score and specifics of how it went.

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Thursday 11.09.17

Warm-Up

2 min Jump Rope (Singles or Doubles)
1 min Deadlift, with empty bar
2 min Jump Rope (Singles or Doubles)
1 min Air Squats
20 seconds Handstand Hold

– 10 seconds rest

5 Box Jumps

Strength

Deadlift

5 sets x 5 reps @ 70% of Heavy Single (or +5lbs prior to deload)

– 2 min rest between sets

* Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

Strength Tip

Use double overhand grip, hook grip if able. Maintain vertical shins and pull the bar close to your body. During the pull, once the bar passes the knee, pull your hips forward and stand. No bounce and no belt!

Workout

15:00 AMRAP:

10 Overhead Squat, 115# / 75#
200m Run
30 Double-Unders

Workout Tip:

Choose a weight that you will complete your Overhead squats unbroken each round. Substitute 60 single jumps if you cannot do double-unders.

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Wednesday 11.08.17

Warm-Up

5 rounds of:

1 Wall Walk
2 Push-Ups
3 Knees-to-Elbows

Then,

5 min EMOM:

8 Wall Balls, 20# / 14#

Strength

Power Clean

5 sets x 3 reps @ 70% of Heavy Single (or +5lbs prior to deload)

– Rest 2 min between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Place feet and legs directly beneath your hips – “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Workout

For Time:

40 Wall Balls, 20# / 14#
10 Toes-to-Bar
30 Wall Balls
15 Toes-to-Bar
20 Wall Balls
20 Toes-to-Bar
10 Wall Balls
25 Toes-to-Bar

Workout Tip:

Know what movement will be your limiting factor and be smart with breaking up reps early. Smaller sets of reps with shorter rest time is key. Then again, go for unbroken if that is in your wheelhouse.

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Tuesday 11.07.2017

Warm-Up

30 seconds work 30 seconds rest for 8 rounds:

Row
Air Squat

Then:

400m Run

Strength

Back Squat

5 sets x 5 reps @ 70-80% of 1 Rep Max (or +5lbs prior to deload)

– Rest 2 min between sets. Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

Strength Tip

Keep your midsection tight and send your butt back and down.

Workout

10 min EMOM for each movement:

5 each arm Seated Dumbbell Strict Press, 50# / 30#
7 Strict Pull-Up
9 Burpees

*Scale Strict Press with Handstand Push-Up

Workout Tip:

Each minute should be an “all out” effort. You have time to rest and recover so push yourself and hit the intended stimulus.

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Monday 11.06.17

Warm-Up

2 min Jump Rope (Singles or Doubles)

Then, 4min AMRAP:

3 Push-Ups
10 Walking Lunge (5 each leg)
7 Thrusters, with empty bar

Strength

Bench Press

5 sets x 5 reps @ 70% of 1 Rep Max (or +2.5lbs prior to deload)

– Rest 2 min between sets

Strength Tip:

Squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar.

Workout

4 rounds for time:

400m Run
50 Air Squats

Then:

50 Sit-Ups for time

Workout Tip:

All out on all movements. No holding back, run this workout like a race.

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Sunday 11.05.17

REST DAY, OR:

Warm-Up

3 Rounds of:

5 Push-Up
5 Ground to Overhead, with empty bar
5 Overhead Squat, with empty bar

– 2 Min Rest

2 Rounds of:

20 Double-Unders
5 Sit-Ups

Strength

10 Min EMOM (Deload):

4 Push Press
2 Overhead Squats

Do series in order every minute for 10 minutes @ 50% of Heavy Single

*Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

Strength Tip

Stay vertical on the dip sequence for the push press. Avoid letting your chest fall forward. Push through the bar on the overhead squat and maintain a neutral spine. Adjust your feet placement so your pelvis does not reach its end range of motion before you reach full depth.

Workout

3 Rounds of:

6 Toes-to-Bar
12 Wall Balls 20#/14#
18 Kettlebell Swings 53#/35#

– 5 Min Rest

7 min AMRAP:

12 Deadlifts 185#/115#
6 Box Jumps 30#/24#

Workout Tip:

Important to remember that the rest is built into this workout. Go as hard as you can in the first portion, build your anaerobic capacity. During your rest, maximize your recovery by slowing down your breathing. Then execute your deadlifts by driving through your heels and saving your lower back. Push yourself to only rest 10 seconds between movements!

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Saturday 11.04.17

Warm-Up

3 Rounds of:

20m Farmer Carry
20 seconds Assault Bike Sprint
20 Air Squat

Strength

Front Squat (Deload)

5 x 5 @ 50% of Heavy Single

– Rest 90 seconds between sets

*Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

Do 3-4 warmup sets to activate your Central Nervous System with a lighter load.

Strength Tip

Focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load.

Workout

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Hang Power Cleans, 45# / 25#
20 Double Dumbbell Walking Lunge, 45# / 25#

Workout Tip

Your heart rate is going to get pretty high so focus on your breathing from the very beginning. I challenge you to get your hang power cleans started immediately following your set up lunges. Do at least one before putting your dumbbells down for a break.

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Friday 11.03.17

Warm-Up

6 Rounds of:

15 seconds work, 15 seconds rest:

Kipping Handstand Push-Up
Strict Press
Air Squat

– Completing the 3 movements counts as 1 round. Rest between movements.

Strength

Strict Press (Deload)

4 x 5 @ 50% of Heavy Single

Heavy singles are generally 90-95% of an athlete’s 1 Rep Max.

– Rest 90 seconds between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

6 rounds of:

2 Deadlifts, 315# / 205#
4 Bar Facing Burpees
6 Chest-to-Bar Pull-Up
8 Ring Dips
10 Wall Balls, #20 / 14#

– Scale Deadlift weight accordingly. It should Be heavy HOWEVER you must maintain solid position. Scale Ring dip to a box dip or push-up. Scale the chest-to-bar pull-up to regular pull-ups.

Workout Tip

Scale according to your level and then give this workout your 110%. The reps are very doable, go for big sets and use your transition to catch your breath. I challenge you to go unbroken on your wall balls every round.

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Thursday 11.02.17

Warm-Up

7 Min AMRAP:

100m Row
6 Barbell Power Clean
5 Sit-Ups

Strength

Power Clean (Deload)

5 x 3 @ 50% of Heavy Single

*Heavy singles are generally 90-95% of an athlete’s 1 Rep Max

– Rest 90 seconds between sets

Strength Tip

Place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Workout

20:00 AMRAP:

Perform at your 80% meaning, at 20 minutes you should feel like you could go another 10 minutes at the same pace.

20 cal Bike
10 Alternating Dumbbell Snatch
10 Hand Release Push Up
20 Sit-Ups
200m Run
20 cal Row
10 Box Jump /step down
10 Wall Ball 20#/14#
5 Turkish Get Up (each side), choose weight accordingly
200m Run

Workout Tip

Use the run as a place to lower your heart rate. If you go to hard and you end up slowing way down, take a mental note of what your 80% is not and move on. This is a “grinding” workout and should not kill you. I want you to sweat and breathe without the typical “CrossFit” stimulus.

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