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Posts Tagged ‘Toes-to-Bar’

Thursday 08.16.18

Warm-Up

A) 3 Rounds:

50yd Farmer Carry, 53lb/35lb
20 sec rest

*Rest 60 seconds between sections A and B

B) 4min AMRAP, 1-2-3:

Burpee
Pull-Up
One Arm-Kettlebell Swing, 35#/26#
One Arm-Kettlebell Swing, 35#/26#

*Sub Pull-Up with Ring Row

*Start with 1 rep of each movement. Each proceeding round +1 rep

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/2. This is Week 8 of 8. Last week of 5 reps.)

Bent Over Row Chin-Ups

4 sets x 10 reps

– Rest 90-120 sec between sets

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Bent Over Row: grab the bar with an overhand grip Hinge at the hips and grab the bar with a flat back. Pull the bar to your sternum with your back parallel to the ground and your knees slightly bent. Scale load to make movements smooth and unbroken.

Workout

3 Rounds For Time:

400m Run
20 Kettlebell Swings, 53#/35#
10 Toes-to-Bar

Workout Tip

Run: athletes should complete each 400M run in 2:30 or less. If athletes struggle with running, scale to 200m

Kettlebell Swings: athletes should complete each set of swings in 2 sets or less. Scale load as needed. If athletes have trouble going overhead in an American Swing, scale to Russian swings.

Toes-to-Bar: athletes should complete each set of toes to bar in 2 sets or less. Scale to knees to elbows, or V- ups.

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Tuesday 08.21.18

Warm-Up

A) 8 min AMRAP:

500m Row

Then, as many rounds in remaining time:
3 Pull-Ups
6 Push-Ups
9 Sit-Ups
12 Double-Unders

B) 3 Rounds with an empty bar:

10 Bench Press
10 Ring Rows

Strength

Bench Press
3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. Build over the first three-four sets to a manageable weight, then repeat that weight for three more sets. (Compare to 8/13. This is Week 7 of 8.)

Workout

4 Rounds For Time:

4 Strict Press*
8 Toes-to-Bar
8 High Box Jumps, 30”/24”

*AX: 75#/55#
RX: 95#/65#
RX+:135#/105#

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.

Press: athletes should use a rack for the strict press. Weight should be challenging and good quality singles are acceptable.

Toes to Bar: athletes should complete each round of toes to bar in 2 or fewer sets. Scale repetitions as needed or scale to Knees to elbows or v-ups.

Box Jump: athletes should choose a height that is slightly out of their comfort zone. Athletes should take their time with each box jump and step down after each repetition.

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Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-Unders

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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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Thursday 08.16.18

Warm-Up

A) 3 Rounds:

50yd Farmer Carry, 53lb/35lb
20 sec rest

*Rest 60 seconds between sections A and B

B) 4min AMRAP, 1-2-3:

Burpee
Pull-Up
One Arm-Kettlebell Swing, 35#/26#
One Arm-Kettlebell Swing, 35#/26#

*Sub Pull-Up with Ring Row

*Start with 1 rep of each movement. Each proceeding round +1 rep

Strength

Deadlift

3 sets x 5 reps

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 8/2. This is Week 8 of 8. Last week of 5 reps.)

Bent Over Row Chin-Ups

4 sets x 10 reps

– Rest 90-120 sec between sets

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Bent Over Row: grab the bar with an overhand grip Hinge at the hips and grab the bar with a flat back. Pull the bar to your sternum with your back parallel to the ground and your knees slightly bent. Scale load to make movements smooth and unbroken.

Workout

3 Rounds For Time:

400m Run
20 Kettlebell Swings, 53#/35#
10 Toes-to-Bar

Workout Tip

Run: athletes should complete each 400M run in 2:30 or less. If athletes struggle with running, scale to 200m

Kettlebell Swings: athletes should complete each set of swings in 2 sets or less. Scale load as needed. If athletes have trouble going overhead in an American Swing, scale to Russian swings.

Toes-to-Bar: athletes should complete each set of toes to bar in 2 sets or less. Scale to knees to elbows, or V- ups.

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Sunday 08.12.18

Warm-Up

A) In 6 minutes:

Minute 1:
8 Assault Bike Cal
2 Burpees

Minute 2:
8 Assault Bike Cal
2 Burpees

Minute 3:
6 Assault Bike Cal
4 Burpees

Minute 4:
6 Assault Bike Cal
4 Burpees

Minute 5:
4 Assault Bike Cal
6 Burpees

Minute 6:
4 Assault Bike Cal
6 Burpees

B) In 4 minutes:

Minute 1:
20 Single-Unders
10 Jumping Squats

Minute 2:
20 Single-Unders
8 Jumping Squats

Minute 3:
20 Single-Unders
8 Jumping Squats

Minute 4:
20 Single-Unders
6 Jumping Squats

Workout

Every Minute on the Minute for 12 Minutes alternating stations:

Minute 1:
5 Deadlifts

– RX+: 225#/155#
– RX: 185#/135#
– AX: 135#/95#

10 Push-Ups

Minute 2:

5 Toes-to-Bar
10 Sit-Ups

– Rest 5 Minutes

12 Minutes AMRAP:

400m Run
400m Row
40 Double-Unders

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

Deadlifts: Athletes should complete all sets unbroken. Scale to an appropriate level.

Push Ups: athletes should be able to complete all push-up sets unbroken. Scale repetitions or scale to push-ups on a bench.

Toes to Bar: athletes should complete all sets unbroken. Scale repetitions as needed. If athletes can not perform toes to bar, scale to 20 sit-ups total for “Minute 2”.

Run: athletes should be able to complete run in 2 minutes or less, scale distance as needed.

Row: athletes should be able to complete row in 2 minutes or less, scale distance as needed.

Double Unders: athletes that cannot perform double-unders may scale to 80 singles per round or 1 minute of double under practice.

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Friday 07.13.18

Warm-Up

500m Row

Then 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Wall Balls, 12#/10#

B) 3 Rounds, with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean Below the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang clean above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

3 Rounds of the following:

4 Minute AMRAP:

6 Thrusters
– RX: 115#/75#
– RX+:135#/95#

8 Burpees Over the Bar
10 Toes-to-Bar
2 Minute Rest

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.

Thruster: athletes should begin the movement with the bar from the floor. An athlete should be able to perform all 6 reps unbroken.

Burpees Over the Bar: athletes should lay parallel to the bar. These are lateral burpees over the bar. Both feet must leave the ground at the same time over the bar in the jump portion of the burpee. If intensity will be lost with the jump over the bar, scale to burpees to a target.

Toes to Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups for the same repetitions.

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Friday 07.13.18

Warm-Up

500m Row

Then 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Wall Balls, 12#/10#

B) 3 Rounds, with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean Below the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang clean above the knee: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

3 Rounds of the following:

4 Minute AMRAP:

6 Thrusters
– RX: 115#/75#
– RX+:135#/95#

8 Burpees Over the Bar
10 Toes-to-Bar
2 Minute Rest

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.

Thruster: athletes should begin the movement with the bar from the floor. An athlete should be able to perform all 6 reps unbroken.

Burpees Over the Bar: athletes should lay parallel to the bar. These are lateral burpees over the bar. Both feet must leave the ground at the same time over the bar in the jump portion of the burpee. If intensity will be lost with the jump over the bar, scale to burpees to a target.

Toes to Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups for the same repetitions.

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Sunday 07.08.18

Warm-Up

5 Minute Row or Bike at a conversational pace

Then, 10 Rounds:

20 sprint pace Bike or Row
40 recovery pace Bike or Row

Then:

5 Minute Row or Bike at a conversational pace

Workout

1. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

5 Burpees
10 Handstand Push-Ups

Minute 2:

5 Burpees
10 Toes-to-Bar

– 3 Minute Rest

2. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

15 Kettlebell Swings, 53#/35#

Minute 2:

30 Double-Unders

Workout Tip

Burpee/Handstand Push Up: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and handstand push-ups if needed. If the athlete is unable to perform handstand push-ups, scale to hand release push ups.

Burpee/Toes to Bar: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and 5 toes to bar if needed.

Kettlebell Swings: athletes should perform all 15 repetitions unbroken. Scale load if needed.

Double-Unders: athletes may practice double-unders for 40 seconds or scale to 45 singles during the 60sec time frame.

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Friday 07.06.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Air Squats

3 Rounds, with an empty bar:

3 Muscle Cleans, above the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Clean: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

7 Minute AMRAP:

7 Power Snatches, 75#/55#
14 Toes-to-Bar

– 3 Minutes Rest

7 Minute AMRAP:

14 Dumbbell Snatches, 50#/35# (7 right, 7 left)
28 Double-Unders

Workout Tip

Power Snatch: athletes should be able to touch and go repetitions in one set. Scale load.

Toes-to-Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups.

Dumbbell Snatches: all 7 repetitions need to be completed with the left arm before all 7 repetitions are completed with the right hand. Athletes should power snatch all movements.

Double-Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.

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Sunday 07.08.18

Warm-Up

5 Minute Row or Bike at a conversational pace

Then, 10 Rounds:

20 sprint pace Bike or Row
40 recovery pace Bike or Row

Then:

5 Minute Row or Bike at a conversational pace

Workout

1. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

5 Burpees
10 Handstand Push-Ups

Minute 2:

5 Burpees
10 Toes-to-Bar

– 3 Minute Rest

2. Every Minute on the Minute for 12 Minutes alternate stations:

Minute 1:

15 Kettlebell Swings, 53#/35#

Minute 2:

30 Double-Unders

Workout Tip

Burpee/Handstand Push Up: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and handstand push-ups if needed. If the athlete is unable to perform handstand push-ups, scale to hand release push ups.

Burpee/Toes to Bar: both movements need to be completed in 40-50 seconds. Athletes need to scale repetitions and/or movements in order to have rest in the 60sec time frame. Scale to 5 burpees and 5 toes to bar if needed.

Kettlebell Swings: athletes should perform all 15 repetitions unbroken. Scale load if needed.

Double-Unders: athletes may practice double-unders for 40 seconds or scale to 45 singles during the 60sec time frame.

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Friday 07.06.18

Warm-Up

500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Air Squats

3 Rounds, with an empty bar:

3 Muscle Cleans, above the knee
3 Front Squats
3 Hang Cleans

Strength

3 sets x 3 reps Hang Clean, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Clean: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.

Workout

7 Minute AMRAP:

7 Power Snatches, 75#/55#
14 Toes-to-Bar

– 3 Minutes Rest

7 Minute AMRAP:

14 Dumbbell Snatches, 50#/35# (7 right, 7 left)
28 Double-Unders

Workout Tip

Power Snatch: athletes should be able to touch and go repetitions in one set. Scale load.

Toes-to-Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups.

Dumbbell Snatches: all 7 repetitions need to be completed with the left arm before all 7 repetitions are completed with the right hand. Athletes should power snatch all movements.

Double-Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.

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Monday 06.25.18

Warm-Up

3 Rounds:

15 calorie Row
5 Inchworms with a Push-Up
30 seconds Plank Hold

B) 3 Rounds:

10 Barbell Good Mornings
10 Barbell Lunges
10 Strict Press

– perform with an empty bar

Strength

Deadlift

1 Set x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Chin-Ups

5 sets x 3 reps from fail

Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Chin-Up: grab the bar with a supinated grip ( Your palms should be facing your face.) Start at full extension from the bar, then pull your chin over the bar. If This is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.

Workout

4 Rounds:

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

Workout Tip

Box Jumps: should be high for the athlete. If 30 inches is too high scale to 24, and if 20 is too high scale to 16 inches.

Toes-to-Bar: scale in the appropriate order from most complicated to least complicated: 10 Knees to Elbows, 10 V-Ups, 10 Sit-Ups.

Kettlebell Swings: athletes should complete sets in no more than 2 sets. Scale load to make this happen.

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