Trifecta Trifecta

Monday 07.22.19

Warm-Up

A) 2 rounds:

200m Row
20m High Knees
20m Butt Kickers
20 Ring Rows

B) 2 Rounds:

40 seconds Plank Hold
20 seconds rest
40 seconds Air Squats
20 seconds rest
40 calories on Bike
20 seconds Rest

Strength

1 Power Clean + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
1 set @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“EMOMDAY”

12 Minutes EMOM:

Odd:
5 Deadlifts, 185#/135#
10 Push-Ups
15 Air Squats

Even:
12/10 Calorie Row

AX: 135#/95#
RX: As is
RX+: 225#/155#

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.

You should be able to complete each minute station with at least 15 seconds of rest each round.

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Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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Saturday 07.20.19

Warm-Up

A) EMOMx8 minutes:

Odd: Row
Even: 30-second Bar Hang

B) 2 Rounds:

15 Knee Raises
10 Dumbbell Power Cleans
10 Dumbbell Bent Over Rows
10 Dumbbell Press
10 Walking Lunges

Gymnastic Work

EMOMx12 minutes

Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest-to-Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

For Time:

50 Calorie Row
40 GHD Sit-Ups
30 Power Cleans, 115#/85#
20 Barbell Lunges, 115#/85#
10 Bar Muscle-Ups

Workout Tip

Calorie Row: you should be able to complete the rowing section in 4 minutes or less! Scale as needed.

GHD Sit-Ups: you may scale to toes to bar or knee raises if the equipment is an issue.

Power Clean/Lunges: you should be able to complete the barbell section in 4 minutes or less

Bar Muscle Ups: you should be able to complete this section in 2 minutes or less! Scale repetitions as needed You may scale to Chest-to-Bar Pull-Ups if needed.

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Friday 07.19.19

Warm-Up

A)
15 Russian Swings
15m Bear Crawl
15m Crab Walk
15 Ball Slams

B) 4 Rounds:

5 Push-Ups
10 Cal Row

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
-90% of [email protected] for 1×5

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use 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

For Time:

400m Run
30 Bar Dips
30 Dumbbell Deadlift 50#/35#
400m Run
20 Bar Dip
20 Dumbbell Deadlift 50#/35#
400m Run
10 Bar Dips
10 Dumbbell Deadlift 50#/35#

RX: As is
AX: 35#/25#

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 Deadlift: you should choose a dumbbell weight that you can complete all the repetitions in 2 sets or less. Scale as needed.

Bar Dips: scale to push-ups if needed, or scale repetitions to complete in 4 sets or less.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

In this set, we use 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

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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Wednesday 07.17.19

Warm-Up

A) 1 Round:

400m Row
20m High Knees
20m Butt Kickers
20 Wall Balls
400m Row

B) 3 Rounds:

8 Ring Rows
8 Lunges
8 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 1 more set of 5 at a -10% drop of 5 reps @ RPE9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Once you reach your [email protected], take 10% off that number and perform 1 more set of 5 repetitions.

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.

In this set, we use 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

4 Rounds For Time:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Then,
800m Row

Then,

4 Rounds:

“Cindy”

5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout Tip

Each round of “ Cindy” Should not take you more than 90 seconds to complete. Scale repetitions or movements as needed.

Row: 800M row should not take you more than 5 minutes to complete. Scale distance as needed.

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Tuesday 07.16.19

Warm-Up

A) 2 Rounds:

100m Run
10 Dumbbell Snatch
10 Dumbbell Step-Ups
100m Row

B) 2 Rounds with an empty a bar:

5 Muscle Snatches
5 Overhead Squats
20 Double-Unders

Strength

1 Power Snatch + 1 Overhead Snatch

1 set @RPE 6
1 set @RPE 7
2 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Powe Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then perform 1 overhead squat.

In this set, we use 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

5 Rounds, 2 min on/ 1 min off:

2 Dumbbell Power Cleans, 50#/35#
2 Dumbbell Thrusters, 50#/35#
20 Double-Unders

AX: 35#/25#
RX: As is

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 Power Cleans: you should be able to complete all dumbbell work in an unbroken set each round. Scale load as needed.

Double-Unders: you should be able to complete aal double-unders in 30 seconds or less each round.

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Monday 07.15.19

Warm-Up

A) EMOM 12 minutes, alternating:

100m Row
10 Dumbbell Strict Press + 10 Sit-Ups
10 Russian Kettlebell Swings

B) 3 Rounds:

3 Strict Press
6 Push Press
12 Knee Raises
24-second Bike Sprint

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 1 more set of 3 at a -10% drop of 3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. Once you reach your [email protected], take -10% of that number and perform 1 more set of 3 repetitions.

Start with the bar in the front rack position. Feet should be shoulder width apart. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

“EMOMDAY”

Capacity

Alternate Station A and Station B Every 3 Minutes x 6 rounds :

Station A
10 GHD Sit-Ups
10 Power Cleans, 135#/95#
10 Calorie Bike

Station B
400m Run

AX: 95#/65#
RX: As is
CX: 155#/105#

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.

Station A: you should be able to complete all the movements in this station with 30 seconds or more of rest. Scale load or calories as needed.

Station B: you should have at least 30 seconds of rest in this station, scale distance as needed.

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Sunday 07.14.19

Warm-Up

A) 3 Rounds of each:

1 Min on/30 Second Transition
Row
Bike
Plank

B) 3 Rounds:

8 Sit-Ups
8 Lunges
4 Burpees

Workout

STRANGER THINGS WORKOUT

“Suzie, Do You Hear Me”

8 Minute AMRAP:
11 Deadlifts, 135#/95#
11 Wall balls, 20#/14#
11 Toes to bar

– 2 Minute Rest

“The Mall Rats”

8 Minute AMRAP:
11 Russian Kettlebell Swings, 70#/53#
11 Air Squats
11 Knee Raises

– 2 Minute Rest

“The Case of the Missing Lifeguard”

8 Minute AMRAP:
11 Calorie Row
11 Calorie Bike
11 Sit-Ups

AX: 53#/35#
RX: As is

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 movement should be completed in an unbroken set of 11 repetitions. Scale load, or movement as needed.

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Saturday 07.13.19

Warm-Up

A)
500m Row
Then, 2 rounds:

15 Russian Swings
15 Sit-Ups

B) 3 Rounds:

10 Deadlifts, with an empty barbell
10 Lunges, with an empty barbell
20 Double-Unders

Strength

Deadlift

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

90% of 5 @ 9 for 1 set

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump. Then calculate 90% of your [email protected] for 1 more set of 5 repetitions.

In this set, we use 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

For Time:

90-60-30
Double Unders

30-20-10
Dumbbell Snatch 50#/35#
Dumbbell Lunges 50#/35#

AX: 35#/35#.
RX: As is
RX+: 70#/53#

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.

Double Unders: scale double-unders for 2 minutes of practice for the first round, 90 seconds of practice for the second round, and 1 minute of practice for the third round. Further scaling would be 2x per repetitions in singles.

Dumbbell Movements: you should choose a dumbbell weight that you can both lunge with and single-arm dumbbell snatch. Scale as needed.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Thursday 07.11.19

Warm-Up

A) 2 Rounds:

200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups

B) 2 Rounds:

20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders

Gymnastic Work

EMOMx10 minutes
Minute 1:
Pulling

Minute 2:
Pushing

Pick 1 Pulling and 1 Pushing movement that is best for you:

Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows

Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press

Workout

3 Rounds, 3 minutes each round:

10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”

Max Row or Assault Bike Calories in Remaining Time

– 90 Second rest

Workout Tip

Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.

Row/Bike: this is a max effort station! Get it!

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