Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
AX: 75#/55#

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/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Sunday 04.28.19

Warm-Up

A) Every 1 Minute x 4 minutes:

100m Row

B) 1 Round:

400m Run
20 Russian Swings
20 Dumbbell Push Press
20 Lunges
200m Run
10 Russian Swings
10 Dumbbell Push Press
10 Lunges

Workout

Capacity

18 Minute AMRAP:

1 Deadlift
5 Toes-to-Bar
10 Hand-Release Push-Ups
15 Air Squats

– 2 Minute Rest

9 Minute Clock
1600m Run

RX+: 225#/155#
RX: 185#/125#
AX: 115#/75#

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.

Deadlift: warm up to this movement. The load should be challenging, but something that you can make throughout the 18-minute AMRAP.

Toes-to-Bar: choose a rep range that you can complete in an unbroken set.

Hand-Release Push-Ups: choose a rep range that you can complete in 2 sets or less.

Air Squats: choose a rep range that you can complete in 2 sets or less

1-Mile Run: if a mile will take you longer than 9 minutes to complete, scale to a 1200m Run!

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Monday 04.22.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawl

B) 1 Round:

10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises

Strength

EMOMx12 min

2 Power Snatch, from floor

Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

“EMOMDAY”

Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks

AX: 115#/75#
RX: 95#/65#
AX: 75#/55#

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/Bike: you should not take more than 90 seconds to complete the rowing station.

Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.

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Friday 04.12.19

Warm-Up

A) 2 Rounds of:

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

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Friday 04.12.19

Warm-Up

A) 2 Rounds of:

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

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

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.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Tuesday 04.09.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kicker
100m Run

B) 4 Rounds:

8 Air Squats
2 Pull-Ups

Strength

Back Squat

Heavy 4

Then 2×4 at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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.

Workout

Capacity

Every 2 Minutes x 8 Rounds
(Alternate between rounds)

Station 1:

10 Unbroken Wall Balls, 20#/14#
200m Run

Station 2:

10 Toes-to-Bar
200m Run

Workout Tip

You should have 20-30 seconds between each station.

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Tuesday 04.09.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kicker
100m Run

B) 4 Rounds:

8 Air Squats
2 Pull-Ups

Strength

Back Squat

Heavy 4

Then 2×4 at 10% of heaviest 4 rep

Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for 4 repetitions.

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.

Workout

Capacity

Every 2 Minutes x 8 Rounds
(Alternate between rounds)

Station 1:

10 Unbroken Wall Balls, 20#/14#
200m Run

Station 2:

10 Toes-to-Bar
200m Run

Workout Tip

You should have 20-30 seconds between each station.

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Saturday 04.06.19

Warm-Up

A) Tabata 20 seconds on / 10 seconds off

Sit-Ups
Air Squats
Bike Sprint

*Alternate each station each round for a total of 12 rounds (4 of each)

B) 2 Rounds:

8 Wall Balls
16 Knee Raises

Strength

Front Squat

Heavy 8
Then 1 set x 8 reps at 90% of heaviest 8 rep.

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

2 Rounds:

80 Double-Unders
40 Dumbbell Lunges
20 Dumbbell Snatches
10 Toes-to-Bar

AX: 35#/25#.
RX:50#/35#

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.

Double Unders: you should be able to complete all repetitions in 2 minutes or less, scale as needed.

Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.

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Friday 04.05.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:
Muscle Snatch, at Mid shin

100m-100m-100m
Row

Strength

EMOMx10
2 Power Snatch, From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

3 Rounds For Time:

15 Calorie Row
12 Toes-to-Bar
9 Thrusters, 95#/65#

RX: 95#/65#
AX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions unbroken

Toes-to-Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

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Saturday 04.06.19

Warm-Up

A) Tabata 20 seconds on / 10 seconds off

Sit-Ups
Air Squats
Bike Sprint

*Alternate each station each round for a total of 12 rounds (4 of each)

B) 2 Rounds:

8 Wall Balls
16 Knee Raises

Strength

Front Squat

Heavy 8
Then 1 set x 8 reps at 90% of heaviest 8 rep.

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. 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. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

2 Rounds:

80 Double-Unders
40 Dumbbell Lunges
20 Dumbbell Snatches
10 Toes-to-Bar

AX: 35#/25#.
RX:50#/35#

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.

Double Unders: you should be able to complete all repetitions in 2 minutes or less, scale as needed.

Dumbbell Lunges and Dumbbell Snatches: you should be able to complete each section in 4 sets or less. Scale load as needed.

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Friday 04.05.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:
Muscle Snatch, at Mid shin

100m-100m-100m
Row

Strength

EMOMx10
2 Power Snatch, From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

3 Rounds For Time:

15 Calorie Row
12 Toes-to-Bar
9 Thrusters, 95#/65#

RX: 95#/65#
AX: 75#/55#

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.

Thrusters: you should be able to complete all repetitions unbroken

Toes-to-Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.

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Monday 04.01.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Wall Balls, 20#/14#
10 Broad Jumps

B) For Quality not for time, 15-12-9 reps of:

Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#

9-9-9:
Toes to Bar

Strength

EMOMx10:

2 Power Clean From Floor

Objective: start between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

“EMOMDAY”

Every 2 Minutes x 6 Rounds:

6 Power Snatch
30 Double-Unders

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

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.

Double Unders: you should complete all 30 double unders in 60 seconds or less, scale repetitions as needed.

Power Snatches: you should be able to complete all 6 repetitions unbroken.

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