Trifecta Trifecta

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Monday 12.25.17

Warm-Up

3 Rounds of:

20 Double-Unders
5 Box Jumps
5 Power Cleans, with empty barbell
5 Push Press, with empty barbell

Finisher:

25 Ab mat sit up

Strength

Power Clean

A) Establish Heavy Single

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

B) 5 sets x 3 reps @ 70% of Heavy Single

– Rest 2 min between sets in section (B)

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

3 Rounds of:

3 min time cap, 2 rounds:

9 Deadlifts 225/155
12 Box Jumps
35 Double-Unders

– Rest 1 min between rounds

Workout Tip

You have 3 minutes to complete the 2 rounds. At 3 minutes, take a 1-minute rest and start over. Complete this 3 times.
Smooth is fast, I would like all wall balls unbroken so scale according. Double-unders are a beast and I understand sometimes they just aren’t there. Don’t let yourself get frustrated, practice staying calm and really thinking about your breathing.

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Sunday 12.24.17

Warm-Up

3 Rounds of:

16 Sit-Ups
8 Wall Balls
4 Hand-Release Push-Ups

Strength

-Deload-

Bench Press

3 sets x 5 reps @ 50% of 1 Rep Max
90 sec rest between sets

Strength Tip

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

Workout

400m Run (Buy In)

3 Rounds of:

25 Wall Balls
12 Hang Power Cleans 115lb/75lb
6 Barbell Walking Lunges 115lb/75lb

2 min Plank Hold (Buy Out)

Workout Tip

This workout is meant to challenge your lung capacity and fortitude to push through. Work your reps on the Hang Power Cleans so you can rest after the 11th, and finish on the 12th, rested, so you can roll into the barbell lunges. Don’t ignore the buy out, focus on your breathing.

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Saturday 12.23.17

Warm-Up

25 calories Row
20 Air Squats
15 Toes-to-Bar
10 Push-Ups
5 Front Squats, with empty bar

Strength

-Deload-

Front Squat

3 sets x 5 reps @ 50% of Heavy Single

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

– Do 3-4 warm-up sets to activate your Central Nervous System with a lighter load

– Rest 90 sec between sets

Strength Tip

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

Workout

12 Days of Christmas

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pull

Workout Tip

This workout is done exactly like the song. You will start with 1, then 1 2, then 1 2 3, then 1 2 3 4 …. And so on until you finish the workout. Have fun with this and earn all your Christmas treats.

HAPPY HOLIDAYS!

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Friday 12.22.17

Warm-Up

2 min work, 4 Rounds:

6 Dumbbell Snatches
8 Lunges
10 Sit-Ups

– If you finish before 2 min is up, use remaining time as rest before you start the next round

Strength

-Deload-

Strict Press

3 sets x 5 reps @ 50% of Heavy Single

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

– Rest 90 sec between sets

Strength Tip

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

Workout

IWT (interval weight training)

3 Rounds of:

5 Back Squats @ 75% of 1RM
2min max calories Bike

– Rest 3 minutes

Rest 5 minutes after your 3rd round, then:

3 Rounds of:

5 Clean and Jerk @ 75% of 1RM
2min max meters Row

– Rest 3 minutes

* Your 3-minute rest is between each round.

Workout Tip

We will start having IWT days one day per week. In this type of training, I’m looking for you to lift heavy and then go as hard as you can on the conditioning portion. The weightlifting is NOT where you get your score. The weights fatigue you and then you give me your total calories or total meters per 2 minutes. The back squat and Clean and Jerks are meant to be done in no more than 3 sets. This is not really done as fast as you can, push your pace on the rower and bike.

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Thursday 12.21.17

Warm-Up

3 Rounds of:

Row 250m
4 Burpee Box Jump
4 Dips

Strength

-Deload-

DeadLift

3 sets x 5 reps @ 50% of Heavy Single

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

– 90 sec between sets

(no bounce and no belt!)

Walking Lunge Barbell

3 sets x 8 reps @ 45% of your body weight

– Rest 90 sec between sets

Strength Tip

Deadlift: execute external rotation to squeeze your upper back together.

Walking Lunge Barbell: clean the weight to the front rack position and go. Don’t break on the set.

Workout

4 Rounds for time:

30 Wall Balls 20#/14#, 10ft target/9ft target
75 Double-Unders

Workout Tip

For me, I knew that I wanted to keep my wall balls unbroken and just attempt to keep my double-unders unbroken. Double-unders get a little funky for me when my upper body is really fatigued so I chose to push the limits and see what I could handle on the Double-Unders.
I want you to choose between fastest time or goals for a specific nunmber of reps per round. If you know you cant go unbroken but you feel confident in your conditioning, break your sets and take the smallest amount of rest possible. Rest with the Wall ball pressed up against the wall instead of letting it sit on the floor. Commit to getting atleast 5 double-unders done as soon as you get to your rope. There is no need to just stand around when you could get started and then take a small break.

CRUSH IT!

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Wednesday 20.12.17

Warm-Up

4 rounds of:

20 seconds Plank Hold
5 Strict Pull-Ups
5 Jumping Squats
5 Knees-to-Elbows

Strength

-Deload-

Back Squat

3 sets x 5 reps @ 50% of 1 Rep Max

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

– 90 sec rest between sets

Strength Tip

Keep your midsection tight and send your butt back and down

Workout

2K Row for time

Then

8 rounds of:

1 Rope Climb – scale up to Legless
14 Box Jumps, 24”-20”

Workout Tip

If you haven’t mastered rope climbs, you can scale down to 3 rope pull-ups from the floor for each round.

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Tuesday 12.19.17

Warm-Up

50 Double-Unders (or 75 singles)
25 Air Squats
12 Power Clean, with empty barbell
6 Push-Ups
3 Wall Climbs

– Rest 1 Min

Row 500m for time

Strength

-Deload-

Power Clean

4 sets x 5 reps @ 50% of Heavy Single

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

– Rest 90 sec between sets

Strength Tip

Place feet and legs directly beneath your hips. “Athletic Position” Keep your chest tall and pull the bar close to your body.

Workout

Buy In:

30 Thrusters, 95#/65#

Then start 8-minute AMRAP:

21 Push-Ups
15 Deadlifts, 185#/125#
9 Toes-to-Bar

– 5-minute rest between workouts.

Buy In:

800m Run

Then start 8-minute AMRAP:

50 Air Squats
30 Ring Rows
20 Burpees

Workout Tip

Little Complicated today, there are a lot of different movements and you will need to pay attention to the clock. Set up all of your equipment the best you can prior to starting, that way you can really focus on recovering during that 5-minute rest.

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Monday 12.18.17

Warm-Up

20 seconds of work, 10 seconds of rest, 6 rounds:

Sit-Up
Box Jump
Kettlebell Swing, 53lb/35lb

1 round = all 3 movements completed plus rest

Strength

-Deload-

Bench Press

3 sets x 5 reps @ 50% of 1 Rep Max

-90 sec rest between sets

Strength Tip

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

Workout

10 Rounds for time:

10 Push Press
10 Sumo Deadlift High Pull

Men- 95#
Women- 65#

Workout Tip

There are a lot of reps here so be smart with your pacing. I would love to have each of your rounds look very similar in “intensity” as well as take the same amount of time, give or take 5-12 seconds. Break up your Sumo Deadlift High Pull early and attempt to go unbroken on your Push Press.

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Sunday 12.17.17

REST DAY, OR:

Warm-Up

4 Rounds of:

200m Run
3 Kipping Pull-Ups
6 Front Squats, with empty bar

Then,
For Time:

30 GHD Sit-Ups

*Substitute with 40 Abmat Sit-Ups

Strength

Front Squat

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

– 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

– Rest 2 Min between sets

Strict Pull-Up

3 sets x 3 reps from fail

– Rest 90 sec between sets

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load.

Strict Pull-Up: train with progressive overload and push yourself. Training “3 reps from failure” means train until you think you have 3 reps left in the tank, then stop. Chin passes over the bar to count as a rep.

Workout

15 min AMRAP:

6 Burpees
12 Power Cleans, 135lb/95lb
18 Calorie Row

Workout Tip

Pick an appropriate weight for the power cleans, don’t get stuck on this movement. If you do singles, make them quick and stay close to the bar. Consistent pulls on the rower will keep the fan spinning, be patient and pull to your chest. Let’s do it!

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Saturday 12.16.17

Warm-Up

3 rounds of:

20yd Farmer Carry KB, 53lb/35lb
5 Burpees
10 Air Squats

Strength

Power Snatch

A) 4 sets x 4 reps @ 70% of Heavy Single
B) 4 sets x 1 rep @ 80% of Heavy Single

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

-Complete blocks A-B in sequential order

-Rest 2 min between sets

Strength Tip

When the bar crosses your hip, keep the bar pulled close to your body. Pull the bar with elbows high and elbow pits pointed forward.

Workout

12 min AMRAP:

21 Double-Unders
15 Toes-to-Bar
9 Dumbbell Snatches, 45#/25#

Workout Tip

Break your toes-to-bar early, for sure in your first round. Everything is going to move fast so be prepared to meet the bar more than you probably want to.

The dumbbell should be tough but not too challenging. Really use snatch technique here the same as you would with a bar. Drive through your legs and jump ( finish tall) and then pull the dumbbell overhead catching in a power position.

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Friday 12.15.17

Warm-Up

5 min of:

5 Box Jumps
5 Jumping Pull-Ups
5 Strict Press, with empty bar

Strength

Strict Press

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

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

– Rest 2 min between sets

Strength Tip

Keep in mind stance/grip/position. Feet are in the athletic position, hip width. Grip just outside your shoulders. Reach full overhead extension, keep your chest down and spine neutral.

Workout

2 rounds of:

21-15-9

Deadlift, 135#/100#
Box Jump, 24”/20”

Workout Tip

This workout is not a sprint and those deadlifts are going to get spicy. Pace your first round and see what you have left during the second round of 15s. I want you to push the intensity during that round and hang on.

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Thursday 12.14.17

Warm-Up

3 Rounds of:

250m Row
8 Wall Balls
4 Hand Release Push-Ups

Strength

Back Squat

5 sets x 5 reps @ 70-80% of 1 Rep Max (or +5lbs previous session)

– 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

For time:

9 Thrusters 95#/65#
1 Round of “Helen”
6 Thrusters
1 Round of “Helen”
3 Thrusters
1 Round of “Helen”

*1 round of “Helen” is:

400m Run
21 Kettlebell Swings 53#/35#
12 Pull-Ups

Workout Tip

Thrusters must be unbroken each round, break up your swings and pull-ups early on so you never burn out. Each kettlebell swing must finish with the bottom of the bell finishes completely vertical. Think about “punching” the kettlebell up to finish your swings in a nice tight position. Be sure that you are letting the weight of the bell pull you down and into a hinge position. You should NOT be “squatting” at the bottom of every rep, you will be in a hinge position with a slight bend in your knees. You will feel your hamstrings nice and tight, this might feel uncomfortable but stay there and do not bend your knees more to lessen the tightness.

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