Trifecta Trifecta

Posts Tagged ‘Run’

Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

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

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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

“EMOMDAY”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

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

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Sunday 12.15.19

Warm-Up

A) 2 Rounds:

20 Cal Row
20 Sit-Ups
20 Ring Rows

B) 3 Rounds:

200m Run
10 GHD Sit-Ups
20 Double-Unders

Workout

0:00-10:00
1000m Row
50 Thrusters, with an empty bar
30 Pull-Ups

10:00-20:00
1 Mile Run

20:00 -30:00
15 Power Snatches, 135#/95#
15 Clean and Jerks, 135#95#
Max Burpees Over the Bar! Until the time is reached.

Workout Tip

You should have rest in between the first and second sections, scale as needed to have rest. The last station, your score will be the total amount of burpees completed until the clock has hit “30:00”.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

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Wednesday 12.11.19

Warm-Up

A) Every 90 seconds x 4 rounds:

200m Run

B) 3 rounds:

8 Step-Ups, on a high box
4 Box Jumps
10 Dumbbell Push Press
10 Sit-Ups

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

4 Rounds:

5 High Box Jumps, 30/24
10 Toes-to-Bar
15 Kettlebell Swings 53#/35#.
200m Run

Workout Tip

Box Jump: you should scale to a height that is slightly challenging than what you usually would jump on.

Toes-to-Bar/ Kettlebell Swings: you should be able to complete each round of toes to bar in 2 sets or less. Scale as needed.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your 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 front rack position in the “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Sunday 12.08.19

Warm-Up

A) 3 Rounds:

200m Run
10 No Push-Up Burpee
10 Air Squat

B) 3 Rounds:

10 Calorie Row
10 Dumbbell Power Cleans, 35#/25#
30 Double-Unders

Workout

4 Rounds:

400m Run
20 Calorie Row
10 Hang Power Clean 135#/95#. AX – 95#/65#
5 Thrusters

Then,
2 Rounds:

80 Double-Unders
40 Push-Ups
20 Wall Balls 20#/14#
10 Burpee Pull-Ups

RX+: 155#/105#
AX: 95#/65#
RX: as is

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.

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Wednesday 12.04.19

Warm-Up

A)
10m High Knees
10m Butt kickers
200m Run
10m Lunge
10m Broad jump

B) 2 Rounds:

10 Empty bar Deadlift
10 Ring Rows
10 Push-Ups

Strength

Power Cleans

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 3 repetitions in the Power clean, then perform 2 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

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.

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your 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 front rack position in the “power” position.

Workout

12 Minute AMRAP:

7 Burpees
7 Power Cleans 135#/95#
7 Shoulder to Overhead 135#/95#

AX: 95#/65#
RX: as is
RX+: 155#/105#

Spice Factor: At 0:00, 3:00, 6:00, 9:00, 12:00 Run 200m

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.

You should be able to complete 1 round of the triplet in 90 seconds or less. Scale repetitions or load as needed. At the Spice factor timestamps, perform 200M Run and pick up where you left off.

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Sunday 12.01.19

Warm-Up

A) 2 Rounds:

100m Run
150m Row
20 Knee Raises

B) Every Minute x3:

12 Sit-Ups
6 Kettlebell Swing
3 Push-Ups

Workout

“Fantastic Four”

4 Rounds:

15 Toes-to-Bar
12 Deadlift 135#/95#
9 Dumbbell Thrusters, 50#/35#

Then,
4 Rounds:

400m Run
20 Air Squats
10 Bar Dips

Then,
4 Rounds:

40 Double-Unders
20 Sit-Ups
10 Burpees

Workout Tip

You will have to complete the first series of 4 round movements, before continuing to the next 4 round station.

Toes-to-Bar: scale repetitions or movements to complete all 15 in 1 minute or less.

Deadlift: you should choose light weights that you can complete all 12 repetitions in 2 sets or less.

Dumbbell Thrusters: you should choose light weights that you can complete all 9 repetitions in 2 sets or less.

Bar Dips: scale to strict push-ups if this station needs modification.

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Saturday 11.30.19

Warm-Up

A) 2 rounds:

200m Run
10m High Knee
10m Butt Kicker
10 Overhead Squats, with a PVC pipe

B) 2 rounds:

12 Dumbbell Snatches
6 Strict Pull-Ups
3 Burpee (no push-up)

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2 rounds

Strength Tip

If your 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 your weight is in the middle of the foot, and your back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

15-Minute Ladder:

200m Sandbag Run
3 Rope Climbs
4 Overhead Squats, 95#/65#
200m Sandbag Run
3 Rope Climbs
8 Overhead Squats
200m Sandbag Run
3 Rope Climbs
12 Overhead Squats
200m Sandbag Run
3 Rope Climbs
16 Overhead Squats…etc

Workout Tip

Overhead Squat: should be at a load where you can complete 3- 6 repetitions each time you grab the bar.

Run: if you do not have a sandbag, grab a wall ball!

Rope Climb: each round of rope climb should not take more than 75 seconds each time. Scale repetitions as needed.

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Thursday 11.28.19

Warm-Up

A) 2 Rounds:

100m Run
10 Ring Rows
10 Air Squats

B) 2 rounds:

12 Russian Swings
12 Dumbbell Press
6 Dumbbell Snatch

Workout

Thanksgiving

In teams of 2

4 rounds:

16 Dumbbell Thrusters, 35#/25#
16 Pull-Ups

Then,
4 Rounds:

16 Wall Balls 20#/14#
2 Rope Climbs

Then,
4 Rounds:

16 Power Snatches, 75#/55#
16 Burpees Over-the-Bar

Workout Tip

Split up the total amount of work between you and your partner! If you are completing this workout solo, keep rounds the same, but cut repetitions down in 1/2. Example 8 repetitions instead of 16!

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