Trifecta Trifecta

Posts Tagged ‘Jog’

Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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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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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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