Trifecta Trifecta

Monday 01.27.20

Warm-Up

A) 4 Rounds:

20 seconds Bike at RPE 9
10 seconds Rest

B) 4 Rounds:

8 Kettlebell Deadlifts
8 Windmills
4 Burpees

Strength

A. Pushing Variation:

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

10 @ RPE 6
10 @ RPE 7×2 rounds

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Strength Tip

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

– 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.

Workout

“EMOMDAY”

EMOMx16 min:

Odd:
2 Power Clean and Jerks, 135#/95#
2 Burpees-Over-the-Bar

Even:
10/8 Calorie Bike

– Every odd minute add 2 more burpees until you can no longer finish in the 60-second time frame.

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed for every round.

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Sunday 01.26.20

Warm-Up

A) 4 rounds:

100m Jog
10m High Knees
10m Walking Lunges
10m Butt Kickers
10m Broad Jumps

B) 3 Rounds:

15 GHD Sit-Ups
15 Ring Rows
10 High Step-Ups, on a box

Workout

4 Rounds:

400m Run
30 Dumbbell Reverse Lunges, 50#/35#
20 Pull-Ups
10 Burpee Box Jumps, 30”24”

Workout Tip

Each round should not take more than 7 minutes to complete. Scale repetitions and load as needed.

Run: should not take more than 2:30 each round, scale distance as needed.

Lunges/Pull-Ups: you should complete each set in 3 sets, scale as needed.

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Saturday 01.25.20

Warm-Up

A) 2 Rounds:

200m Run
10m Broad Jump
10 Windmills
10 Toes-to-Bar

B) 3 rounds:

5 Front Squats, with an empty bar
5 Press, with an empty bar

Strength

Hang Squat Clean, above knees
3 @ RPE 6
3 @ RPE 7
3 @ RPE 8×2 rounds

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 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the above-the-knee 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:

30 Clean and Jerks, 135#/95#
– every 30 Seconds perform 2 Burpees-Over-the-Bar until completed.

Note: start with burpees when the clock starts.

RX+: 155#/105#. 4 burpees over the bar
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: you should be able to complete each round of power clean and jerks in a touch and go fashion. Scale load as needed.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.23.20

Warm-Up

A) 2 Rounds:

400m Run
20 Sit-Ups
10 Front Squats, with an empty bar

B) 3 rounds:

8 Wall Balls
16 Step-Ups, 8 each leg

Strength

Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Strength Tip

Using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

2 Rounds:

20 One-Legged Squats
400m Run

2 rounds:

20 Burpees
40 Wall Balls, 20/14

Workout Tip

One-Legged Squats: scale to high box step-ups if needed.
Wall Balls: each set of wall balls should not take more than 2 minutes each round. Scale as needed.

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Wednesday 01.22.20

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Calorie Bike
10 Strict Pull-Ups

B) 15-12-9:

GHD Sit-Ups
Air Squats
Push-Ups

Workout

A.
10 Minute Calories on an assault bike at an RPE 8
5 Minute Rest

B. EMOMx20:

Minute 1: 10% of Bike calories from Workout A.
Minute 2: 20 Seconds of Muscle-Ups

RX+: Muscle Up
RX: Chest-to-Bar Pull-Ups
Ax: Kipping Pull-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.

If you completed 100 Calories in 10 minutes, you will complete 10 calories every minute for workout B.

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Tuesday 01.21.20

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
5 Burpees
15m Broad Jump
15m Bear Crawl

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Push Press
8 Dumbbell Front Squats

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds.

Workout

Every 3 minutes x 6 rounds:

Station A:
400m Run
5 Hang Squat Clean Thrusters

Station B:
500m Row

RX+ – 155#/105#
RX- 135#/95#
AX – 115#/75#

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.

Each station should be completed with over 30 seconds of rest. Scale load or distance as needed.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 rounds

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 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
RX+: 115#/75#

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.

Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Sunday 01.19.20

Warm-Up

A) 3 rounds of:

100m Jog
8 Dumbell Deadlifts
8 Dumbbell Push Press
8 Air Squats
4 Burpees

B) 2 Rounds:

5 Thrusters, with an empty bar
5 Deadlifts, with an empty bar
5 Thrusters, with an empty bar
100m Row

Workout

2 Rounds:

10 Power Clean and Jerks, 155#/105#
20 Burpees
400m Run

Then,
2 rounds:

10 Deadlifts, 245#/153#
20 Push-Ups
400m Row

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.

Barbell movements: the load on the bar should be challenging, but you should be able to complete quick singles each round. For the deadlift, the load should be challenging, but you should be able to complete touch and go repetitions.

Row/Run: each row and run section should not take more than 3 minutes to complete. Scale if needed.

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Saturday 01.18.20

Warm-Up

A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Sit-Up
Push-Up

Strength

Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.

Workout

EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand 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.

Each minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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Friday 01.17.20

Warm-Up

A) 2 Rounds:

20m Butt Kickers
20 Sit-Ups
10 Box Step-Ups

B) EMOMx10 min:

Odd:
30 seconds Row

Even:
2 Pull-Ups
4 Push-Ups
8 Air Squats

Workout

2 Rounds:

400m Row at RPE 8
2-minute rest between rounds

4 Rounds:

200m Row at RPE 8
2-minute rest between rounds

8 Rounds:

100m Row at RPE 8
2-minute rest between rounds

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.

Each Rowing section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.

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Thursday 01.16.20

Warm-Up

A) 2 Rounds:

20m High Knees
20m Butt Kickers
20 Russian Swings
20 Air Squats

B) 3 rounds:

5 Dumbbell Hang Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Press

Strength

Hang Squat Clean Above Knees

[email protected] RPE 6
[email protected] RPE 7
[email protected] 8×2 rounds

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 3 repetitions with every weight jump.

Strength Tip

Deadlift the bar, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back.

From the above-the-knee 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

4 Rounds For Time:

8 Hang Power Cleans, 135#/95#
8 Shoulder to Overhead, 135#/95#
16 Calorie Row

RX+: 165#/115#.
RX: 135#/95#.
AX: 115#/75#

Workout Tip

Power Cleans: each round should be completed in 60 seconds or less. Scale as needed.

Shoulder-to-Overhead: each round should be completed in 60 seconds or less. Scale as needed

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