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Posts Tagged ‘Jog’

Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Wednesday 01.09.19

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar
– Rest 30 Seconds

Strength

1 Push Press
1 Split jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

Every 4 Minutes x 4 rounds:

200m Run
10 Strict Handstand Push-Ups
10 Strict Pull-Ups

AX: Dumbbell Press and Ring Rows.
RX: kipping movements

Workout Tip

You should be able to complete each round with a minimum of 30 seconds of rest in between rounds.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Saturday 12.22.18

Warm-Up

A) 4-8-12-8-4:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds L Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes.

A:
Strict Press
10-10-10-10

B:
Bent Over Row
10-10-10-10

Note: set up 2 bars. Build to a weight that is challenging for both movements, yet they can perform unbroken sets of 10 repetitions every time they touch the bar. Perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

6 Rounds:

10 Heavy Kettlebell Swings, 70#/53#
10 GHD Sit-Ups
200m Sprint
– Rest 2 Minutes

Workout Tip

Kettlebell Swings: choose a heavy load that you can perform 10 unbroken repetitions.

GHD Sit-Ups: choose a rep scheme that you can complete all 10 GHD sit-ups in one set. Scale to 20 sit-ups if no GHD is available.

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Saturday 12.22.18

Warm-Up

A) 4-8-12-8-4:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds L Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes.

A:
Strict Press
10-10-10-10

B:
Bent Over Row
10-10-10-10

Note: set up 2 bars. Build to a weight that is challenging for both movements, yet they can perform unbroken sets of 10 repetitions every time they touch the bar. Perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

6 Rounds:

10 Heavy Kettlebell Swings, 70#/53#
10 GHD Sit-Ups
200m Sprint
– Rest 2 Minutes

Workout Tip

Kettlebell Swings: choose a heavy load that you can perform 10 unbroken repetitions.

GHD Sit-Ups: choose a rep scheme that you can complete all 10 GHD sit-ups in one set. Scale to 20 sit-ups if no GHD is available.

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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Saturday 12.01.18

Warm-Up

A) 2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC pipe
10 Close Grip Push-Ups
20 Double-Unders

B)2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @ 79% of the top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 79lbs for their 3s

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

Capacity:

AMRAP 10 min:

8 Bench Press, 135#/95#
8 Deadlifts, 185#/135#
40 Double-Unders

AX: BP: 95#/65#, DL: 135#/95#
RX: as is
RX+: BP:155#/105#, DL: 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.

Bench Press/Deadlift: athletes should complete each round of bench in 2 sets or less. Scale load as needed.

Double Unders: athletes should complete each round of double-unders in 75 seconds or less!

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Tuesday 11.20.18

Warm-Up

A)2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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 Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

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Tuesday 11.20.18

Warm-Up

A)2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges

Strength

Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload.

Workout

“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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 Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

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Saturday 09.29.18

Warm-Up

A) 4 Rounds:

100m Jog
10 Air Squats

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Burpees, over an empty bar

– Rest 30 Seconds

Strength

Power Snatch, From Floor

3-2-1-1
3 sets x 1 rep

Objective: build over the first four sets to a manageable single, then repeat that weight for three sets total.

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 overhead squat position with the hip crease of the athlete above parallel.

Workout

For Total Reps:

2:00 Rope Climbs, 15′
2:00 Kettlebell Swings, 24kg/16kg
2:00 Rest

1:30 Rope Climbs, 15′ Ascent
1:30 Kettlebell Swings, 24kg/16kg
1:30 Rest

1:00 Rope Climbs, 15′ Ascent
1:00 Kettlebell Swings, 24kg/16kg
1:00 Rest

0:30 Rope Climbs, 15′ Ascent
0:30 Kettlebell Swings, 24kg/16kg
0:30 Rest

Workout Tip

Rope Climbs: if athletes do not have access to ropes, modify in the following order. Strict Pull Ups, ring rows, Jumping chest to bar pull-ups.

Kettlebell Swings: athletes should pick a load that they can complete sets of 10-15 repetitions everytime they pick the bell up!

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Monday 09.24.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Jog
10 Calorie Bike
5 Strict Push-Ups

B) Every 2 Minutes x 3 rounds:

9 Calories on the Rower
9 Strict Press
9 Wall Balls, 20#/14#

Strength

Push Press

3 sets x 3 reps
5 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for 5 sets. Compare to 9/12.

Workout

“EMOMDAY”

Every Minute on the Minute for 15 Minutes Alternate Stations:

Minute 1:

10 Sumo Deadlift High Pulls
10 Strict Press

Minute 2:

10 Calorie Bike
10 Calorie on The Rower

Minute 3:

Rest

AX: 65#/45#

RX: 75#/55#

RX+: 95#/65#

Workout Tip

Sumo Deadlift High Pull: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed.

Strict Press: athletes should be able to complete all 10 repetitions unbroken. Scale load if needed. If needed set up another barbell.

Cal Bike/Row: athletes should sprint these two stations and set them up close to each other to make sure transition times are tight! Each station should not take more than 25 seconds to sprint. Scale repetitions of each movement to 8/8 if needed, or if the equipment is limited, scale to 20 calories on one machine each round

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