Trifecta Trifecta

Wednesday 11.20.19

Warm-Up

A) 1 Round:

400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls

B) 2 rounds :

100m Sprint
1 Minute rest
10 Burpees
1 Minute rest

Strength

Back Squat

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

Strength Tip

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

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

Capacity:
With a partner:

8x200m Run (alternating runs)

Then,

8 Rounds Splitting Movements:

16 Unbroken Pull-Ups ( 8/8)
16 Unbroken Wall Balls 20#/14# (8/8)

Then,

8 x 200m Row (alternating Row)

Workout Tip

Note: if you do not have a partner, cut the rounds in ½ and rest after each round of run and row. For the 8 round splitting movements, cut the round in ½ and the reps in ½.

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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.

Deadlift: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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Monday 11.18.19

Warm-Up

A) 2 Rounds:

100m Run
100m Row
10 Air Squats

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Wall Balls
– Rest 30 Seconds

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

Objective: build to a three rep power clean at an RPE7 for 2 sets.

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.

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

“EMOMDAY”

Every4 minutes x 4 rounds:

200m Run
10 Thrusters, 95#/65#
200m Row

Workout Tip

Each movement should be completed in 1 minute or less. Scale distance and load as needed.

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Sunday 11.17.19

Warm-Up

A) 2 rounds:

30 Sit-Ups
200m Run
100m Walk

b) 3 rounds:

10 Overhead Squats, with an empty bar
10 Wall Balls
10 Pull-Ups
10 Push-Ups

Workout

AMRAP in 25 min:

80 Wall Ball, 20#/14#
400m Run
20 Power Snatches, 95#/65#
10 Overhead Squats, 95#/65#
5 Ring Muscle-Ups

Workout Tip

Wall Balls: each round should be completed in 5 rounds or less.

Run: should not take more than 2 minutes to complete.

Barbell: each section with the barbell should be completed in 3 sets or less.

Ring Muscle-Up: should be completed in 2 sets or less.

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Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

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.

Workout

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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.

Clean from Floor: If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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.

Workout

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Wednesday 11.13.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Ball 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat snatch.

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds For Time:

8 Hang Clusters (Hang Clean + Thruster)
40 Double-Unders
2 Rope Climbs

AX: 75#/55#. 20 Ring Rows
RX: 95#/65#
RX+:115#/75#. Legless

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.

Clusters: this movement is a hybrid movement of the hang squat clean and thruster together. Each round should be completed in 2 sets or less. Scale load as needed.
Double Unders: each round should take you 1 minute to complete. Scale as needed/.
Rope Climbs: each round should not take you more than 60 seconds to complete.

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Tuesday 11.12.19

Warm-Up

A) 2 rounds:

10m Side Lunges
10 Ring Rows
10 Russian swings
10m Side Lunge
30 Double-Unders

B) 3 rounds:

1-minute Row at RPE 6
20 sec Row at RPE 9

2K Row for time

Workout

8x500M Row

With 1:1 Rest

Note: pace should be at your 2000M Row pace.

Workout Tip

Take your 500m pace from your 2k row for time. Use that to pace your 500m repeats. After each set of 500m, hop off the rower and rest for the same duration it took you to complete the 500m row.

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Monday 11.11.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
100m Run

B) 20-20-20:

Double-Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8
6 reps @ RPE 9

Strength Tip

Objective: build to a heavy 6 rep squat.

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

EMOMDAY

5 rounds, every 90 Seconds:

200m Run

Then, max repetitions:

Overhead Lunges with a plate, 45#/25#

– Rest 90 seconds

Workout Tip

Set a 90-second clock and perform a 200m run, in the remainder of that 90 seconds perform max overhead lunges. Your score is your total repetitions after all 5 rounds!

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Sunday 11.10.19

Warm-Up

A) 2 rounds:

1-minute Row
20 Sit-Ups
10 Russian Swings
5 Push-Ups

Workout

3 Rounds:

20 Bench Press, 135#/95#,
20 Toes-to-Bar

Then,
2 Rounds:

40 Calorie Row
40 American Swings 70#/53#.

Then,
60 Burpees

Workout Tip

3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or less, scale as needed

2 rounds: each round of rowing should take 3 minutes or less. Kettlebell swings should be completed in 2 sets or less.

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Saturday 11.09.19

Warm-Up

A)

Then,
2 rounds:

20m High Knees
20 Russian Swings

Then,
20 Step-Ups

B) 4 Rounds:

5 Ball Slams
10 Ring Rows
20 seconds Plank

Strength

Romanian Deadlift

8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 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.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

4 Rounds For Time:

15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#

Workout Tip

Box Jumps: you may step down if needed.

Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.

Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.

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