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Posts Tagged ‘Toes-to-Bar’

Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 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. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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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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Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 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

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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Saturday 02.02.19

Warm-Up

A) EMOM x 8:

Odd:
8 Cal Bike
Max Sit-Ups

Even:
8 Cal Row
Max Kettlebell Swings, light

B) 3 Rounds with an empty bar:

8 Wall Balls
4 Hang Squat Cleans, with an empty bar
8 Knee Raises
– 30 seconds rest

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ 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 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 front rack position in the bottom of the front squat.

Workout

Capacity

3 Rounds for Time:

20 Calorie Row/Bike
20 Toes-to-Bar
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#

Workout Tip

Row: you should push this station!

Wall Ball and Kettlebell Swing: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Toes-to-Bar: if you have difficulty with toes to bar, scale to knees to elbows with the same repetitions.

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Thursday 02.07.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest

Strength

Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 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

12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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Saturday 02.02.19

Warm-Up

A) EMOM x 8:

Odd:
8 Cal Bike
Max Sit-Ups

Even:
8 Cal Row
Max Kettlebell Swings, light

B) 3 Rounds with an empty bar:

8 Wall Balls
4 Hang Squat Cleans, with an empty bar
8 Knee Raises
– 30 seconds rest

Strength

Squat Clean

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months. Compare the load from last week.

Strength Tip

If athletes’ 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 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 front rack position in the bottom of the front squat.

Workout

Capacity

3 Rounds for Time:

20 Calorie Row/Bike
20 Toes-to-Bar
20 Wall Balls, 20#/14#
20 Kettlebell Swings, 53#/35#

Workout Tip

Row: you should push this station!

Wall Ball and Kettlebell Swing: you should choose a weight that you can complete in 2 sets or less every time you grab the bar.

Toes-to-Bar: if you have difficulty with toes to bar, scale to knees to elbows with the same repetitions.

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Tuesday 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

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Tuesday 01.29.19

Warm-Up

A) 3 rounds of:

10m High Knee
10m Butt Kicker
10 Air Squats

B) 3 rounds of:

6 Back Squats, with an empty bar
6 Back Rack Lunges, with an empty bar
12 Cal Row

Strength

Back Squat

3 sets x 3 reps
3 sets x 1 rep

Strength Tip

Your goal is to build to a heavy single. You will build in reps of 3, using the last 3 weeks of data to help you gauge your jumps. After your heaviest set of 3. You have 3 single attempts.

Workout

4 Rounds for Time:

12 Pistols
12 Calorie Row
12 Toes-to-Bar
12 Calorie Bike

Workout Tip

Pistols: scale to walking lunges if pistols are challenging.
Toes to Bar: scale to knees-to-elbows or knee raises.

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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

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. This is the second week of 3s, track your progress.

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

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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Wednesday 01.23.19

Warm-Up

A) 1 Round:

400m Row
10m Bear Crawl
10m Crab Walk
400m Row

B) 3 rounds:

10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups

Strength

Deadlift

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. This is the second week of 3s, track your progress.

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

17.2 Open Workout

12 min AMRAP

2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#

Then,
2 Rounds of:

50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Workout Tip

Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.

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Thursday 01.17.19

Warm-Up

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

Strength

Back Squat

6 sets x 3 reps

Strength Tip

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

Workout

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

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.

All movements should be unbroken! Scale load as needed.

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