Trifecta Trifecta

Saturday 03.23.19

Warm-Up

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

8 Wall Balls, 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

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your 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 your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. 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.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

Continue ReadingNo Comments

Thursday 03.21.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) EMOM x 6 minutes:

Odd Minutes:
8 Shoulder Rolls
4 Burpees

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

Push Jerk

Heavy 3
Then 2 x 3 at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

For Time:

60 Calorie Row
40 Hand Release Push-Ups
20 Dumbbell Snatches
10 Bar Muscle-Ups

AX: 35#/25#, 40 Ring Rows
RX: 50#/35#
RX+:70#/50#

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.

Dumbbell Snatches: you should pick a weight that is challenging.

Bar Muscle-Ups: scale to 20 strict pull-ups, or scale the movement to 40 ring rows.

Continue ReadingNo Comments

Wednesday 03.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Lunge
1 Minute Row

B) 20-20-20:

Double Unders

10-10-10:

Air Squats

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

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

Capacity

For Time, 10 to 1:

Burpees
Wall Balls, 20#/14#

10 Double-Unders after each round

Workout Tip

All movements should be unbroken, scale load on the wall ball to make this so!

Continue ReadingNo Comments

Tuesday 03.19.19

Warm-Up

A) 12-9-6:

Kettlebell Windmill, with a light kettlebell
Burpees

B) 2 Rounds of:

200m Run
10 Power Clean,s below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups

– Rest 30 Seconds

Strength

Squat Clean

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your 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 your weight is in the middle of the foot, and back is straight with shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.

Workout

Capacity:

A. 4 min time cap:

800m Run for Time

B. 4 min time cap:

40 Burpee Box Overs 24”/20#”

C. 4 min time cap:

20 Clean and Jerks

AX: 95#/55#
RX: 115#/85#
RX+:135#/95#

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 some rest in between stations. Scale repetitions, distance, or load, to make this happen.

Continue ReadingNo Comments

Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

Continue ReadingNo Comments

Sunday 03.17.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
15 Ring Rows
20 Sit-Ups

B) 3 Rounds:

5 Front Squats, with an empty bar
5 Strict Press, with an empty bar
5 Thrusters
10 GHD Sit-Ups

Workout

“Double Trouble”

For Time:

In Teams of 2 Complete The Following:

For Time:

60-50-40-30-20 Calorie Row

30-25-20-15-10 Push Press, 155#/105#

30-25-20-15-10 Front Squat, 155#/105#

6-5-4-3-2 Rope Climb, 15′ Ascent

SPICE FACTOR: 10 Burpees Every 3 Minutes!

Workout Tip

This is a team workout, where the total work is broken between 2 athletes. You may break up total repetitions anyway you would like!
Barbell movements: the load you use on the bar, should be challenging, but you should be able to complete sets of 3-5 repetitions every time you grab the bar!

Continue ReadingNo Comments

Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

Continue ReadingNo Comments

Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

Continue ReadingNo Comments

Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

Continue ReadingNo Comments

Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

Continue ReadingNo Comments

Tuesday 03.12.19

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) 30-20-10:

Double-Unders

5-5-5:

Handstand Kick-Up

Strength

Back Squat

Heavy 5
Then 1 set x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep squat. Then take 10% off that number and perform the 5 repetitions.

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

Capacity

8 Minute AMRAP:

8 Calorie Row
4 Muscle-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Calorie Row
4 Handstand Push-Ups

RX+ – Strict Handstand Push-Ups
RX – As is
AX – 8 Close Grip Push-Ups, Dumbbell Strict Press

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.

Row: you should not spend more than 40 seconds on the rowing station.

Muscle-Ups: you should not spend more than 2 minutes on the muscle up stations. Scale repetitions or movements as needed.

Continue ReadingNo Comments