Trifecta Trifecta

Posts Tagged ‘Toes-to-Bar’

Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Saturday 07.06.19

Warm-Up

A) 400m Run

Then, 3 rounds:
5 Ring Rows
5 Strict Press
5 Knee Raises

Then,
400m Run

B) 5 Press
5 Push Press
10 Cal Row

Strength

Push Jerk

3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set 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.

Strength Tip

Start with the bar in the front rack position. Feet should be Shoulder length apart. 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 against the bar and end in a quarter squat position with the arms extended. After arms are extended, stand all the way up until you are at full extension.

Workout

2 Rounds of:

2 Minute AMRAP

10 Burpee Box Jumps, 24”/20#
Max Toes-to-Bar

– 1 Minute Rest

2 Minute Max Calorie Row/Bike

– 1 Minute Rest

Workout Tip

You will perform a burpee, then perform a box jump for every repetition. In the remainder of the time perform as many toes to bar as possible.

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Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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.

Split Jerk: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 225#/155#

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.

You should have over a minute of rest for each station, scale repetitions as needed.

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Wednesday 07.03.19

Warm-Up

A) 2 Rounds:

4 Windmills, each side
8 Dumbbell Power Cleans
12 Ball Slams

B) 3 Rounds, with an empty barbell:

1 Power Clean
1 Press
2 Push Press
2 Split Jerk
20 Seconds Rest

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk
(1 + 1 + 1) = 1 Set

1 set @RPE6
2 sets @ RPE7

Strength Tip

Objective: build to an RPE of 7 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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.

Push Press: 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.

Split Jerk: 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, at the same time of extension with your arms, you should be in a split lunge position.

Workout

“Alternate Station A and Station B Every 3 Minutes x 6 rounds:

Station A

10 Touch-and-Go Deadlifts, 185#/135#
10 Toes-To-Bar
50 Double-Unders

Station B

400m Run

AX: 135#/95#
RX: As is
RX+: 225#/155#

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.

You should have over a minute of rest for each station, scale repetitions as needed.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if needed.

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Sunday 06.23.19

Warm-Up

A) 4 Rounds:

100m Run
10 Second Bar Hang
30 Second Plank Рold

B) 1 Round:

15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises

Workout

For Time:

21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent

Then,
21-15-9:

Burpees
Toes-to-Bar

Then,
21-15-9:

Deadlift, 155#/105#
Push Press, 155#/105#

AX: 95#/65#.
RX: As is
RX+: 185#/135#.

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: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.

Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.

Toes-to-Bar: scale to knee raises if 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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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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