Trifecta Trifecta

Posts Tagged ‘Sprint’

Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Friday 06.14.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt kickers
10m Lunges
10m Butt Kickers
10m High Knees
100m Sprint

Rest 30 seconds

B) 3 Rounds:

10 Shoulder Rolls
10 Strict Dumbbell Press
20 Sit-Ups
20 seconds Handstand Hold

Strength

Push Press

5 @ RPE7
5 @ RPE8
5 @ RPE9x2 sets

Strength Tip

Objective: build to an RPE of 9 then perform the same weight for one more set.

Start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

In this set, we use 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

12 Min AMRAP:

10 Dumbbell Cleans, 50#/35#
10 Handstand Push-Ups
200′ Shuttle Run (50′ Out + 50′ Back x 2)

Workout Tip

Dumbbell Cleans: you should be able to complete each round of cleans in 3 sets or less! Scale load as needed.

Handstand Push-Ups: you should be able to complete each round of Handstand push-ups in 3 sets or less! Scale repetitions as needed. If more scaling is needed, scale to strict dumbbell press.

Shuttle Run: you will run to a 50’ mark, then run back to your starting point, then you will go back to the 50’ mark again, and finish where you started.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
RX+: 95#/65#

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.

In each 3 minute station, you should have some rest.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
RX+: 95#/65#

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.

In each 3 minute station, you should have some rest.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

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.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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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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Wednesday 10.17.18

Warm-Up

A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press

Strength

Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

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

In Teams of 2 For Time:

28-24-20-16-12-12-6
Row for Calories

Alternate With:

14-12-10-8-6-4-2
Power Clean
Front Squat

AX: 95#/65#
RX:135#/95#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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Friday 10.12.18

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
12 Kipping Ring Dips
– Rest 30 sec
6 Box Jumps, 30”/24”
30yd Sprint
– Rest 90 sec

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Press

5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete two more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

7 Minutes AMRAP:

7 Handstand Push-Ups
14 Pull-Ups

3 Minutes Rest

7 Minutes AMRAP:

7 Floor Press
14 Cal Row

Workout Tip

Handstand Push-Ups: athletes should scale repetitions that they can complete all movements in 60 seconds or less. Athletes may scale to strict dumbbell press if needed.

Pull-Ups: athletes should complete round of 14 in 60 seconds or less, scale repetitions or scale to 14 ring rows or 14 jumping pull-ups.

Floor Press: scale to Dumbbell Bench if needed. Athletes should choose a load that they can complete all 7 repetitions in 60 seconds or less.

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