Trifecta Trifecta

Posts Tagged ‘Run’

Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
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: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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Tuesday 02.19.19

Warm-Up

A) 3 Rounds:

100m Run
10 Sit-Ups

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10 Wall Balls

Strength

Barbell Lunges
3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

5 Rounds For Time:

5 Back Squats
10 Toes-to-Bar
200m Run

RX+ – 255#/175#
RX- 225#/155#
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: you should choose a weight that is challenging for 5 repetitions, but that you can complete in unbroken sets each round.

Toes to bar: you should complete each round in 2 sets or less, scale to knee raises if needed.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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Friday 02.15.19

Warm-Up

A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar

Strength

Deadlift

3 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

0:00-08:00
AMRAP
8 Calorie Bike
8 Power Snatches 75#/55#

8:00-16:00
1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

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

B. Kipping Unbroken Pull-Ups
4 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

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

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

B. Kipping Unbroken Pull-Ups
4 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

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

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.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

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Wednesday 01.30.19

Warm-Up

A) 2 Rounds of:

10m Bear Crawl
10m High Knees
10m Butt Kicker
10 Dumbbell Push Press

B) 1 Round:

100m Run
5 Burpees
100m Run
10 Lunges
100m Run
15 GHD Sit-Ups
100m Run

Strength

1 Heavy Set:

1 Push Press
1 Split jerk

Strength Tip

Your goal is to build to a heavy set of the complex. You will use the last 3 weeks of data to help you gauge your jumps.

Workout

Capacity

Every 2 minutes x 5 rounds:

200m Run
10 Dumbbell Snatches (5 each)

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Run: you should complete the run in 1 minute or less! Scale the run to 150m or 100m if needed.

Dumbbell Snatch: you should be able to complete all 5 repetitions without putting the dumbbell down, and you should be able to complete all 10 repetitions in less than 30 seconds! Scale load as needed.

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Sunday 02.03.19

Warm-Up

A) 5 Rounds:

40 seconds Bike, at a moderate pace
20 Seconds Bike, at a fast pace

B) 2 Rounds:

100m Run
10 Push-Ups
100m Run
10 Kipping Pull-Ups

Workout

Capacity

Every 3 minutes x 3 rounds:

12/10 Calorie Bike
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m run
Pull-Ups*
20 Sit-Ups

*AX: 10 Pull-Ups
RX: 15 Pull-Ups
RX+: 20 Pull-Ups

Every 3 minutes x 3 rounds:

30m Walking Lunges
30m Broad Jump
60 second Plank Hold

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.

Every station you should have 20-30 seconds of rest. Scale repetitions and make the appropriate modifications. For Handstand Push-Ups, scale to seated dumbbell press at a load you can complete all 10 repetitions unbroken.

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