Trifecta Trifecta

Tuesday 12.03.19

Warm-Up

A) 4 rounds:

1 Minute Row at RPE 6
30 seconds Row at RPE 9

B) 2 Rounds:

10 Deadlift, with an empty bar
10 Ring Rows
10 Push-Ups

Strength

Deadlift

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

Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Ring Muscle-Ups

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.

Each round should not take you more than 3 minutes to complete, scale load as needed.

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Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more 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.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Sunday 12.01.19

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Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Saturday 11.30.19

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Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

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 your 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 above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Friday 11.29.19

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Warm-Up

A) 2 Rounds:

0.5 miles Bike
10 Dumbbell Power Cleans
20 Sit-Ups

B) With an empty bar:

5 Hang Power Cleans Below Knee
5 Hang Power Cleans, From mid-shin
– Add load and repeat

Strength

Power Clean

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

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

2 min AMRAP:

5 Squat Clean Thrusters, 135#/95#
Max Cal Bike

– 2 Minute Rest

Repeat for 3 rounds

Workout Tip

Barbell: the barbell section should not take you more than 60 seconds to complete. Scale load down as needed.

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Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

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Wednesday 11.27.19

Warm-Up

A) 2 rounds:

200m Run
10m Bear Crawl
10 Push-Ups
10m Bear Crawl
200m Row

B) 2 Rounds:

10 Knee Raises
5 Burpees

Strength

Bench Press
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 Bench Press for 2 sets.

Workout

800m Run
40 GHD Sit-Ups
20 Bar Dips
400m Run
40 Toes-to-Bar
10 Bar Dips
200m Run
40 Knee Raises
5 Bar Dips

Workout Tip

Toes/GHD/Knee Raises: choose a variation or variations you can complete in sets of 10 or more each set.

Bar Dips: you should be able to complete 5-10 reps each set. Scale as needed.

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Tuesday 11.26.19

Warm-Up

A) 2 Rounds:

200m Run
20 Single-Unders
5 Burpees

B) 3 Rounds:

10 Wall Balls
15 Knee Raises
10 Lunges
15 Sit-Ups

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

10 Rounds For Time:

4 One-Legged Squats
4 Chest-to-Bar Pull-Ups
20 Double-Unders

Workout Tip

One-Legged Squats: scale to Dumbbell Lunges if needed.

Chest-to-Bar Pull-Ups: each round should be unbroken Scale to kipping if needed.

Double-Unders: should not take more than 30 seconds to complete.

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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

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

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
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 have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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Sunday 11.24.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Ring Rows
15 Push Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1 min Calorie Bike at a 7/10 effort.
10 Front Squats, with an empty bar
100m Run

Workout

3 Rounds:

Every 3 Minutes Alternate A-B-C for 3 Complete rounds.

A.
15 Power Snatches
15 Front Squats, 75#/55#

B.
15 Burpee Box Jumps, 20”/24”
15 American Kettlebell Swings

C.
15 Calorie Bike
15 Calorie Row

AX: 45#/35#.44#/26#
RX: 75#/55#. 53#/35#
RX+:95#/65#

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.

In each 3 minute station, you should have some rest (30 seconds). Scale repetitions or movements in order to have a minimum of 20 seconds of rest in between stations.

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Saturday 11.23.19

Warm-Up

A) 2 rounds:

50m Farmers Walk
20 Double-Unders
10 Ring Rows
50m Farmers walk
40 Double-Unders
50m Farmers walk
60 Double-Unders

B) 2 rounds:

400m Run at RPE 6
– 2 minutes Rest
400m Run at RPE 9
(Mark time for 400M at RPE9)
– 4 minutes rest

Workout

10x200m Run
With 1:1 Rest
Note: pace should be at your 400M Run at RPE9 pace.

Workout Tip

Take your 200m repeat pace from your best 400M Run at RPE9. Use that to pace, to pace your 200m repeats.

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Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

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 Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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 set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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