Trifecta Trifecta

Posts Tagged ‘Run’

Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Sunday 10.20.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Walking Lunge
10 Kettlebell swings
200m Run

B) 3 Rounds:

12 Calorie Row
6 Strict Pull-Ups
3 Burpees

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
10 Ring Dips

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Power Cleans 95#/65#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Kettlebell Swings 53#/35#

Workout Tip

Each set of movements should take you 1-2 sets to complete. Scale repetitions or load as needed.

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Saturday 10.19.19

Warm-Up

A)

200m Row
200m Run
20 Walking Lunges
100m Row
100m Run
20 Walking Lunges

B) 60-30-15:

Single-Unders

15-12-9:

Jumping Squats

Strength

Barbell Lunges

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

Strength Tip

10 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

EMOMx12

Minute 1:
6 Unbroken Pause Overhead Squats off a rack*

Minute 2:
45 Double-Unders

Workout Tip

Overhead Squat: if you have trouble reaching the depth or holding the position, scale to front squats.

Double-Unders: you should be able to complete each round in 40 seconds or less.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Sunday 10.13.19

Warm-Up

A) 1 round:

400m Run
200m Row
1 Minute Plank Hold

B) 3 rounds:

10 Knee Raises
10 Dumbbell Deadlifts
10 Dumbbell Push Press

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
5 Muscle-Ups

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Push-Ups

Workout Tip

This is a long one!

Toes-to-Bar: you may scale to knee raises if needed.

Muscle-Ups: you should be able to complete each round in 2 sets or less. Scale reps as needed. Scale to 10 ring dips if needed.

Power Cleans: you should choose a weight that you can complete in 2 sets or less. Scale load as needed.

Wall Balls and Push-Ups: you should be able to complete each round of wall balls and push-ups in 4 sets or less. Scale repetitions if needed.

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Thursday 10.17.19

Warm-Up

A) 2 Rounds:

15m High Knees
15 Broad Jumps
100m Run
15m High Knees
15 Broad Jumps
100m Row

B) 15-10-5:

Dumbbell Power Cleans
Dumbbell Front Squats
GHD Sit-Ups

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:

2 Squat Clean
@ RPE 7

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.

Clean: 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

15-12-9:

Thrusters
Toes-to-Bar
Burpee-Over-Bar

AX- 75#/55#
RX- 95#/65#
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.

Thrusters/Toes-to-Bar: you should be able to complete each round of thrusters and toes to bar in 3 sets or less. Scale load as needed.

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Wednesday 10.16.19

Warm-Up

15m High Knees
15 Ball Slams
15m Butt Kickers
15 Ball Slams
15m Walking Lunges
15 Sit-Ups

Cardio

800m Run
Rest 5 Minutes
800m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes
400m Run
Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:

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

Workout

0:00-5:00
800m Row

5:00-10:00
40 Burpees

10:00-15:00
10 Bar Muscle-Ups
10 Chest-to-Bar
10 Pull-Ups
10 Ring Rows

Workout Tip

Each section should have a min of 1-minute rest in between stations. Scale repetitions as needed.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 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.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Sunday 10.13.19

Warm-Up

A) 1 round:

400m Run
200m Row
1 Minute Plank Hold

B) 3 rounds:

10 Knee Raises
10 Dumbbell Deadlifts
10 Dumbbell Push Press

Workout

800m Run

3 Rounds:

10 Toes-to-Bar
5 Muscle-Ups

Then,
400m Run

3 Rounds:

15 Calorie Row
15 Dumbbell Power Cleans 50#/35#

Then,
200m Run

3 Rounds:

20 Wall Balls 20#/14#
20 Push-Ups

Workout Tip

This is a long one!

Toes-to-Bar: you may scale to knee raises if needed.

Muscle-Ups: you should be able to complete each round in 2 sets or less. Scale reps as needed. Scale to 10 ring dips if needed.

Power Cleans: you should choose a weight that you can complete in 2 sets or less. Scale load as needed.

Wall Balls and Push-Ups: you should be able to complete each round of wall balls and push-ups in 4 sets or less. Scale repetitions if needed.

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Tuesday 10.08.19

Warm-Up

A) 2 Rounds:

400m Run
20 Russian Swings
20 Step-Ups

B) 3 rounds:

200m Run
40 Singles
20 Double-Unders

Strength

Push Jerk

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

EMOM x 20 minutes, alternating:

a) 0:30 Double Unders
b) 0:30 Handstand Pushups
c) 0:30 Box Jumps, 30″/24″
d) 0:30 Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 5 repetitions

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Saturday 10.05.19

Warm-Up

A) 3 Rounds:

15m Bear Crawl
15m Butt Kickers
15m Broad Jump

B) 3 rounds:

30 Single-Unders
20 Sit-Ups
10 Burpees

Strength

Romanian Deadlift

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

RDL 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

28-24-20-16-12:
Kettlebell Swings, 53#/35#

14-12-10-8-6:
Toes-to-Bar
100m Run

Workout Tip

Kettlebell Swings: all your sets with the bell should be in 2 sets or less.

Toes-to-Bar: scale to knee raises if needed. All sets should be completed in 2 sets or less.

Run: each run should be a 100m sprint after each round of toes-to-bar.

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
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.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

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