Trifecta Trifecta

Author Archive

Thursday 07.05.18

Warm-Up

A) 2 Rounds:

200m Row
20 High Knees
20 Butt Kickers
10 Lunges (5 Each Leg)
10 Squats
5 Inchworms

Strength

3 sets x 5 reps Back Squat

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 7/1, this is Week 2 of 8.

Strength Tip

Back Squats: 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.

Workout

3 Rounds, 5 min time cap:

800m Row

Max Rounds:

5 Chest to Bar Pull-Ups
15 Air Squats

– Rest 2 Minutes Between Rounds

Workout Tip

Row: the athlete must complete row in under 4 minutes. Scale distance to 600m Row if athletes struggle with rowing.

Chest to Bar Pull-Up: scale repetitions to be completed in no more than one sets per round. Scale movement to chin-over-bar pullup or jumping chest-to-bar pull-ups.

Continue ReadingNo Comments

Wednesday 07.04.18

Warm-Up

3 Rounds:

15 cal Row
5 Inchworms, with a Push-Up
30 sec Plank Hold

3 Rounds with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 6/30. This is Week 2 of 8.)

Strict Pull-Ups

6 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets
*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip (your palms should be facing your face). Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

4 Rounds For Time:

400m Run
20 Kettlebell Swings, 53#/35#
10 Dumbbell Lunges, 50#/35#

– Rest 3 Minutes Between Rounds

Workout Tip

Kettlebell Swings: athletes should pick a weight that they can complete all 20 repetitions in 2 sets or less. If athletes have any shoulder or mobility issues that hinder American Kettlebell swings, scale to Russian Swings.

Dumbbell Lunges: athletes should pick moderate to heavy dumbbells and complete all 10 repetitions unbroken. Scale up to 70# dumbbells for males, and 50# dumbbells for females. Scale down to 30#/20#.

Continue ReadingNo Comments

Monday 07.09.18

Warm-Up

3 Rounds:

15 cal Row
30 sec Side Plank, L
30 sec Side Plank, R
15 Ring Rows

3 Rounds, with an empty bar:

10 Good Mornings
10 Lunges, with the barbell on your back
10 Strict Press

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 6/30, this is Week 3 of 8

Strict Pull-Ups

7 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip. Your palms should be facing your face. Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

10 min AMRAP:

2000m Row
Max Power Cleans in the remaining amount of time

RX: 135/95
RX+: 185/135

Workout Tip

If the athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.

Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.

Continue ReadingNo Comments

Sunday 07.08.18

Warm-Up

5 Minute Row or Bike at a conversational pace

Then, 10 Rounds:

20 sprint pace Bike or Row
40 recovery pace Bike or Row

Then:

5 Minute Row or Bike at a conversational pace

Workout

1. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

5 Burpees
10 Handstand Push-Ups

Minute 2:

5 Burpees
10 Toes-to-Bar

– 3 Minute Rest

2. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

15 Kettlebell Swings, 53#/35#

Minute 2:

30 Double-Unders

Workout Tip

Burpee/Handstand Push Up: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and handstand push-ups if needed. If the athlete is unable to perform handstand push-ups, scale to hand release push ups.

Burpee/Toes to Bar: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and 5 toes to bar if needed.

Kettlebell Swings: athletes should perform all 15 repetitions unbroken. Scale load if needed.

Double-Unders: athletes may practice double-unders for 40 seconds or scale to 45 singles during the 60sec time frame.

Continue ReadingNo Comments

Saturday 07.07.18

Warm-Up

3 rounds of:

1 Wall Walk
4 Push-Ups
6 Knees-to-Elbows
20 sec Rest

4 min EMOM:

4 Strict Press
8 Lunges, with an empty barbell overhead

Strength

20 min EMOM (Every Minute On The Minute):

2 Split Jerks

Objective:

Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM is complete. Once you reach a weight that is challenging or feels like an 8/10 in difficulty, stay there until EMOM is complete.

Strength Tip

Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

21-15-9 For Time:

Dumbbell Thruster, 45#/30#
Calorie Row

Workout Tip

Dumbbell Thrusters: load should be moderate to light. Athletes should work on performing movements unbroken. Scale to an empty barbell or lighter dumbbells if needed.

Calorie Row: this workout is a sprint. Athletes should push the row segment of the workout.

Continue ReadingNo Comments

Friday 07.06.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Air Squats

3 Rounds, with an empty bar:

3 Muscle Cleans, above the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Clean: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

7 Minute AMRAP:

7 Power Snatches, 75#/55#
14 Toes-to-Bar

– 3 Minutes Rest

7 Minute AMRAP:

14 Dumbbell Snatches, 50#/35# (7 right, 7 left)
28 Double-Unders

Workout Tip

Power Snatch: athletes should be able to touch and go repetitions in one set. Scale load.

Toes-to-Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups.

Dumbbell Snatches: all 7 repetitions need to be completed with the left arm before all 7 repetitions are completed with the right hand. Athletes should power snatch all movements.

Double-Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.

Continue ReadingNo Comments

Thursday 07.05.18

Warm-Up

A) 2 Rounds:

200m Row
20 High Knees
20 Butt Kickers
10 Lunges (5 Each Leg)
10 Squats
5 Inchworms

Strength

3 sets x 5 reps Back Squat

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Compare to 7/1, this is Week 2 of 8.

Strength Tip

Back Squats: 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.

Workout

3 Rounds, 5 min time cap:

800m Row

Max Rounds:

5 Chest to Bar Pull-Ups
15 Air Squats

– Rest 2 Minutes Between Rounds

Workout Tip

Row: the athlete must complete row in under 4 minutes. Scale distance to 600m Row if athletes struggle with rowing.

Chest to Bar Pull-Up: scale repetitions to be completed in no more than one sets per round. Scale movement to chin-over-bar pullup or jumping chest-to-bar pull-ups.

Continue ReadingNo Comments

Tuesday 07.03.18

Warm-Up

3 Rounds:

10cal Row
10 Push-Ups
20 Single-Unders

B) 3 Rounds with an empty bar:

5 Bench Presses
10 Ring Rows

Strength

3 sets x 5 reps Bench Press

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Workout

5 Rounds for Time:

10 Handstand Push-Ups
10 Burpee Box Jumps, 24”/20”
20 Double-Unders

*Athletes that are proficient with handstand push-ups, should perform the movement strict. Athletes that cannot perform Handstand Push-Ups, scale to standing barbell strict press at a load that complete 10 repetitions in no more than 2 sets

Workout Tip

Handstand Push-Ups: athletes should be able to complete the round of 10 in 2 sets or less. Scale to strict handstand push-ups if an athlete is proficient.

Burpee Box Jumps: scale to Burpee step ups, if athletes do not feel comfortable jumping onto a box.

Double Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.

Continue ReadingNo Comments

Monday 07.02.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Snatches, above the knee
3 Overhead Squats
3 Snatch Balances

*Perform with an empty bar

Strength

3×3 Hang Snatch, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Snatch above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.

Workout

2 Rounds for time:

50 Wall Balls 20#/14# to 10′
25 Power Clean and Jerks, RX: 115#/75#, AX: 75#/65#

Workout Tip

Wall Ball: athletes should be able to complete the round of 50 in 4 minutes or less. Scale load accordingly.

Power Clean and Jerks: athletes should be able to complete each round in no more than 4 minutes. Scale load accordingly. Athletes that are not yet proficient with the barbell movements may substitute dumbbell hang power clean and push press.

Continue ReadingNo Comments

Sunday 07.01.18

Warm-Up

1 Round:

500m Row
10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges

3 Rounds:

10 Goblet Squats
10 Kettlebell Swings, light
10 Kettlebell Deadlifts, light

Strength

Back Squat

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: to find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

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.

Workout

For time, 12 min time cap:

100 Double-Unders
75cals Row
50 Wall Balls, 20#/14#
Ring Muscle-Ups, max in the remainder of the time

– Rest 2 Minutes

Extra Credit!

“Hold Up”

3 Rounds for quality:

30sec Hollow Hold
15sec Rest
30sec Wall Sit
15sec Rest
30sec Plank Hold, in a perfect push-up position
15sec Rest

Workout Tip

Double-Unders: scale to 3 minutes of double under practice if an athlete is able to perform double-unders. If not, scale to 200 singles.

Calorie Row: scale to 50 calories if rowing is challenging for the athlete.

Wall Balls: scale to 3 minutes of wall balls. Sets should be completed in sets of 10, pick the appropriate weight to make this happen.

Ring Muscle-Ups: if athletes are unable to perform ring muscle-ups. Scale to bar muscle-ups or max sets of 1 strict pull-up + 1 strict bar dip or 1 strict close grip push-up.

Continue ReadingNo Comments

Saturday 06.30.18

Warm-Up

3 Rounds:

1min Row
20 Buttt Kickers
10 Tap Swings

3 Rounds:

10 Ring Rows
10 Good Mornings, with an empty bar on your back
5 Inchworms

Strength

Deadlift

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

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

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strict Pull-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

8 Minute AMRAP:

8 Calorie Row
8 Kettlebell Swings, RX+: 32kg/24kg, RX: 24kg/16kg
2min Rest

8 Minute AMRAP:

8 Calorie Row
8 Burpees Over Rower

Workout Tip

Calorie Row: should be a sprint!

Kettlebell Swings: athletes should scale to a load to complete in one set.

Burpees Over Rower: athletes should jump over the rower, if the intensity is going to be lost, scale to standard burpees.

Continue ReadingNo Comments

Friday 06.29.18

Warm-Up

2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20inch box

2 Rounds:

5 Strict Press, with an empty bar
5 Chin-Ups

Strength

Press

A) 1 Sets x 5 reps @ 65% of Heavy Single
B) 1 Set x 5 reps @ 70% of Heavy Single
C) 3 Set x 5 reps @ 75% of Heavy Single

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

21-15-9

Calorie Row
Ring Dips
Box Jumps, 24in/20in

Workout Tip

Dips: if ring dips are too challenging scale to bar dips then to close grip push-ups.

Box Jumps: scale to a height that athletes can jump to. Recommend stepping down after each box jump. Scale to step-ups.

Continue ReadingNo Comments