Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Thursday 06.06.19

Warm-Up

A) 200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

10 Cal Bike
15 Knee Raises
10 Walking lunges

Strength

Back Squat

8 @ RPE 6
8 @ RPE 7
8 @ RPE 8×2 sets

Strength Tip

Objective: build to an RPE of 8 for 2 sets of 8 repetitions with every weight jump.

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity

5 Rounds For Time:

10 Toes-to-Bar
10 Power Cleans, 95#/65#
10 Front Rack Walking Lunges,

Workout Tip

Toes to Bar: complete sets in 2 sets or less, scale as needed.

Power Cleans: each set of power cleans should be completed in 2 sets or less. Scale as needed.

Front Rack Lunges: each set of lunges, should be completed in 2 sets or less. Scale as needed.

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Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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Friday 05.31.19

Warm-Up

A) 5 Rounds:

1 min Row @ an easy pace
30 sec Row @ a hard pace

B) 2 Rounds:

12 Kettlebell Swings
6 Burpees
3 Toes-to-Bar

Strength

Deadlift

3 @ RPE 6
3 @ RPE 7
3 @ RPE 8

Strength Tip

Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. A new cycle begins on Monday.
We will be using the RPE chart to regulate the training intensity in the “ Strength“ portion of our workouts. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort. Working sets will be written.

Workout

With Partner:

Partner A:
Row 750m

Partner B (while Partner A rows):
Max AMRAP
10 Dumbbell Snatches, 50%/35#
20 Sit-Ups

– Switch partners, then repeat at 500m and 250m

Workout Tip

One partner will row 750M, while the other partner performs AMRAP of the couplet. Once Partner A finishes, they will perform the AMRAP, while partner B performs 750M on the rower. This will be repeated until each athlete has completed 750M, 500m, and 250M row!

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Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Saturday 05.25.19

Warm-Up

A) 3 Rounds:

200m Row
10 Ring Rows
10 Dumbbell Strict Press

B) 2 Rounds:

15 Sit-Ups
3 Burpees
10 Knee Raises
3 Burpees
5 Toes-to-Bar
3 Burpees

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Strength Tip

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

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

2 Rounds:

12 Dumbbell Snatches, 50#/35$
12 Burpees
6 Bar Muscle-Ups

Then,

2 Rounds:

12 Dumbbell Snatches, 50#/35#
12 Burpees
12 Chest-to-Bar Pull-Ups

– Note: no rest between the rounds.

AX: Pull-Ups for the first 2 rounds. Ring Rows for the second 2 rounds.

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in 60 seconds or less, scale load as needed.

Bar Muscle Up/ Pull-Ups: you may scale the movement to kipping pull-ups for the first 2 rounds then reduce the difficulty and perform ring rows for the second 2 rounds.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective:
Build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

Strength Tip

Back Squat: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Monday 05.20.19

Warm-Up

2 Rounds:

10M High Knees
10M Butt Kickers
10M Lunges
1 Minute Row

B) 3 Rounds:

9 Wall Balls, 14#/10#
6 Strict Pull-Ups
9 Push Ups

Strengths

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective:
Build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

Strength Tip

Back Squat: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

“EMOMDAY”

EMOMx7:

5 Toes-to-Bar
10 Wall Balls, 20#/14#

– 2 Minute Rest

EMOMx7:

15/12 Calorie Row

Workout Tip

Toes to Bar: complete all movements in 1 unbroken set, scale to repetitions as needed, or scale to knee raises for unbroken sets.

Wall Balls: choose a load that you can complete in an unbroken set.

Row: you should have 10 seconds of rest each round. Scale calories as needed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Wednesday 05.15.19

Warm-Up

A)
500m Row

Then, 2 rounds:
12 Lunges
12 Step-Ups, on box

B) 3 rounds:

10 Wall Balls
10 Ring Rows
1 min Plank

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity:

20 Burpees
40 Dumbbell Lunges
20 Toes-to-Bar
40 Wall Balls 20#/14#

RX+: 50#/35#
RX: 35#/25#
AX: 25#/15#. Knee Raises

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.
This workout is a chipper. Star at the top of the movement, and in order, complete all the repetitions listed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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Friday 05.10.19

Warm-Up

A) 2 Rounds:

15m Butt Kickers
15 Air Squats
15m High Knee
15 Sit-Ups

B) 2 Rounds:

5 Knee Raises
3 Toes-to-Bar
5 Burpees
3 Strict Pull-Ups

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×2 sets

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

Strength Tip

Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

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

Capacity

“Online Qualifier”

8 min AMRAP:

45 Thrusters
45 Toes-to-Bar
45 Cleans
45 Chest-to-Bar Pull-Ups

RX+: 95#/65#
RX: 75#/65#. Pull Up.
AX: 45#/35#. Knee Raises.Ring Row

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.

Barbell movements: you should choose a weight that you can complete each barbell movement in sets of 10 or more. Scale load as needed.

Toes-to-Bar/Chest-to-Bar Pull-Ups: you should be able to perform the toes to bar and chest to bar movements in sets of 5 or more. Scale the movement as needed.

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