Trifecta Trifecta

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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Open 20.5

Last week of the Open! Check out Sara Sigmundsdottir’s strategy for success

Workout

For time, partitioned any way:

40 ring muscle-ups
80 calorie row
120 wall balls (men: 20 lbs/10 ft. women: 14 lbs. /9 ft.)

With a 20 minute time-cap.

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Thursday 11.07.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Broad Jumps
15 Push-Ups

B) 2 Rounds:

8 Dumbbell Press
8 Dumbbell Snatch
16 Russian Swings

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

4 Rounds For Time:

400m Run
4 Ring Muscle-Ups

Then,
3 Rounds:

14 Kettlebell Swings 53#/35#
14 Handstand Push-Ups

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Workout Tip

Run: each run should not take more than 2 minutes to complete, scale as needed.

Muscle-Ups: should be completed in 2 sets or less. Scale as needed

Kettlebell Swings and Handstand Push-Ups: should be completed in 2 sets or less.

Sit-Ups and Jump Ropes: each round should be completed in 4 minutes or less! Scale as needed.

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Wednesday 11.06.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20 Air Squats

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work
EMOMx12 minutes:
1 Squat Clean
@ RPE 8

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.
Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

5 Rounds For Time:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#
90 seconds Rest

Workout Tip

Each round should be a sprint! After the last DB is completed rest 90 seconds and repeat.

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Tuesday 11.05.19

Warm-Up

A) 500m Row

Then,
2 rounds:

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

B) 2 rounds:

16 Walking Lunges
16 Ball Slams

Strength

Barbell Lunges

8 reps @ RPE 6 sets
8 reps @ RPE 7×2 sets
8 reps @ RPE 8×3 sets

Strength Tip

8 reps each leg. 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

Capacity

3 Rounds:

20 Thrusters, 75#/55#
10 Burpee Chest-to-Bar Pull-Ups

Workout Tip

Thruster: all reps should be completed in 2 sets or less. Scale as needed.

Burpee Chest-to-Bar Pull-Ups: complete 1 burpee then one chest to bar pull up in any variation ( strict, kip, jumping).

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Monday 11.04.19

Warm-Up

A) 1 round:

200m Run
40 Double-Unders
200m Run
20 Double-Unders

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx12 minutes:
1 Squat Snatches
@ RPE 8

Strength Tip

Grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

“EMOMDAY”

Every 3 minutes x 5 rounds:

5 Back Squats
10 Toes-to-Bar
15 Hand Release Push-Ups
30 Double-Unders

RX+:225#/155#
RX: 185#/125#
AX: 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.

Back Squat, Toes-to-Bar, Hand Release Push-Up: all repetitions should be unbroken.

Double-Unders: should not take you more than 1 minute to complete.

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Sunday 11.03.19

Warm-Up

21-15-9:

Russian Kettlebell Swings
Knee Raises
Sit-Ups

9-6-3:

Push-Ups

18-12-6:

Calorie Row

Workout

4 Rounds:

400m Run
4 Ring Muscle-Ups
8 Hang Power Cleans

CX:135#/95#.
RX: 95#/65#

Then,
3 Rounds:

14 Kettlebell Swings 53#/35# (CX- 70#/53#)
14 Handstand Push-Ups
14 Calorie Row

Then,
2 Rounds:

50 Sit-Ups
50 Weighted Jump Ropes

Then,
1 Round:

200m Farmers Walk

Workout Tip

Each 3-Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 calories if needed.

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Saturday 11.02.19

Warm-Up

A)
10 Dumbbell Strict Press
20 Single-Unders
10 Air Squats
20 Single-Unders

B)
3 rounds:
12 Calorie Row
8 Empty Bar Press
4 Kipping Pull-Ups

Strength

Push Jerk

4 reps @ RPE 6 sets
4 reps @ RPE 7×2 sets
4 reps @ RPE 8×4 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.

Workout

For Time:

50 Wall Balls, 20#/14#
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Calorie Row
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 Wall Balls, 20#/14#

Workout Tip

Wall Balls and Push-Ups: should be completed in sets of 10 or more. Scale load as needed.

Double-Unders: each round of double-unders should be completed in 3 minutes or less. Scale repetitions as needed.

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Open 20.4

Check out tips on 20.4 from Sara Sigmundsdottir!

Workout

30 Box Jumps
15 Clean and Jerks, 65/95 lbs.
30Box Jumps
15 Clean and Jerks, 85/135 lbs.
30 Box Jumps
10 Clean and Jerks, 115/185 lbs.
30 Single-Leg Squats
10 Clean and Jerks, 145/225 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 175/275 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 205/315 lbs.

20-minute time cap

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Thursday 10.31.19

Warm-Up

A) 2 rounds:

200m Run
20 Sit-Ups
10 Calorie Bike
10 Dumbbell Snatches, 35#/25#

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Snatch, below the knees
5 Overhead Squats

Strength

Snatch Work

EMOMx6 minutes:

2 Hang Snatch, below the Knee
@ RPE 7
– 3 Minute Rest

EMOMx6 minutes:

1 Squat Snatches
@ RPE 8

Strength Tip

Note: athletes will perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

10-8-6-4 For Time:

Power Snatches, 95#/65#

20-16-12-8:

GHD Sit-Ups

200m-200m-200m-200m

Run

Workout Tip

Power Snatches: each round should be completed in 3 sets or less. Scale load as needed.

GHD Sit-Ups: you may scale to knee raises if needed or toes to bar.

Run: after each round of power snatches and GHD sit-ups complete a 200m run.

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Wednesday 10.30.19

Warm-Up

4 Rounds:

10m Butt Kickers
10m High Knees
10m Side Lunges
200m Jog

Cardio

4 Rounds:

400m Run
200m Walk

Arm You Ready:
3 Rounds for quality:

20 Hammer Curls
20 Russian Kettlebell Swings, heavy
20 GHD Sit-Ups

Workout

3 Rounds of:

500m Row

Then,
4 Rounds:

40m Farmers Walk, 50#/35#
20 Sit-Ups
10 Kettlebell Swings, 53#/35#

– Rest 3 minutes

Workout Tip

Farmers Walk: should be with 2 dumbbells.

Kettlebell Swings: all sets should be unbroken! Scale load as needed.

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Tuesday 10.29.19

Warm-Up

A) 3 Rounds:

8 Wall Balls, 20#/14#
4 Burpees
8 Knee Raises

B) 3 Rounds starting with an empty bar and adding load after each round:

5 Hang Power Clean, below the knees
5 Front Squats
5 Push Press

Strength

Clean Work

EMOMx6 minutes:

2 Hang Cleans, below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx6 minutes:

1 Squat Clean
@ RPE 8

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.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

4 Rounds For Time:

8 Toes-to-Bar
8 Deadlift
8 Burpees over the Bar

Then, with no break:

4 Rounds:

4 Toes-to-Bar
4 Power Cleans
4 Burpees over the Bar

AX- 95#/65#
RX- 155#/105#
RX+- 185#/135#

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.

Toes-to-Bar: every round should be unbroken, scale reps as needed.

Deadlifts: each set should be unbroken, scale load as needed.

Power Cleans: may be completed in quick singles.

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