Trifecta Trifecta

Posts Tagged ‘Ball Slam’

Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Monday 12.16.19

Warm-Up

A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl

B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams

Strength

Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of [email protected] RPE9 for 3 more sets fo 3

Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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”

Every 2 min x 8 rounds:

A.
200m Run
Then max Handstand Push-Ups

B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU

Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.

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Saturday 12.14.19

Warm-Up

A) 3 Rounds:

10m Bear Crawl
5 Ball Slams
10M Bear Crawl
10 Ring Rows

B) 2 Rounds:

10 Bench Press, with an empty bar
10 GHD Sit-Ups
20 Double-Unders

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

In this set, we are using 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

21-18-15-12:

Hand Release Push-Ups
Pull-Ups

63-54-45-36:

Double-Unders

Workout Tip

Double-Unders: each round should not take you more than 2 minutes to complete, scale as needed.

Pull-Ups: scale to ring rows if needed, keeping all reps at 21 for each round.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Saturday 12.07.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Lunges
10m Butt Kickers
10m Bear Crawl

B) 2 Rounds:

10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball Slams

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Then 90% of [email protected] RPE9 for 2 more sets

Objective: build to an RPE of 9 for 5 repetitions in the Back Squat, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE9 of the day!

Workout

30-20-10:

Dumbbell Snatches, 50#/35#
One-Arm Dumbbell Thrusters, 50#/35#
Jumping Lunges

RX+: 70#/50#
AX: 35#/25#
RX: as is

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.

Dumbbell: Alternate every 5 repetitions for both the snatch and thrusters

Jumping Lunges: push up in the air and switch legs in the air.

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Monday 12.02.19

Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Monday 12.02.19

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Warm-Up

A) 4 Rounds of:

5 Push-Ups
5 Ring Rows
5 Ball Slams
5 Air Squats

B) 2 Rounds:

10 Empty Bar Bench Press
10 Walking Lunges

Strength

Bench Press

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9
Then 90% of [email protected] RPE9 for 2 more sets

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 5 repetitions in the Bench Press, then perform 2 additional sets of 5 repetitions at 90% of your [email protected] RPE 9 of the day!

Workout

“EMOMONDAY”

Every Minute on the Minute for 12 Minutes:

Odd:
10m Handstand Walk

Even:
10 Dumbbell Lunges, 50#/35#

Workout Tip

Odd: handstand walking, scale to 3-5 wall walks if needed. If Handstand walking of any variation is not happening, substitute this station with 40 seconds of any skill practice (double-unders, kipping pull-ups/ toes-to-bar).

Lunges: each round should be unbroken, scale load as needed.

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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
RX+: 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.

Each station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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Friday 11.22.19

Warm-Up

A) 2 rounds:

250m Row
25 Sit-Ups
25 seconds Bar Hang

B) 3 rounds:

5 Dumbbell Deadlifts
5 Ball Slams
10 Air Squats
5 Ball Slams

Strength

Deadlift

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets.

Workout

5 Rounds:

12 Dumbbell Deadlifts 50#/35#
9 Dumbbell Hang Power Cleans 50#/35#
6 Dumbbell Front Squats 50#/35#
3 Bar Muscle-Ups

AX: 35#/25#.12 Ring Rows

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.

Each set of dumbbells should be completed in 2 sets or less. Bar muscle-ups should be completed in 2 sets or less. Scale repetitions or load as needed.

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Monday 11.25.19

Warm-Up

A)
10m High Knees
10m Butt Kickers
10 Ball Slams
30 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
20 Russian Swings
10m High Knees
10m Butt Kickers
10 Ball Slams
10 Russian Swings

B) 2 rounds:

10 Dumbbell Press
10 Dumbbell Power Clean
5 Toes-to-Bar

Strength

Deadlift
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 5 repetitions in the Deadlift for 1 set.

Workout

“EMOMDAY”

Every 90 seconds x 8 rounds:

– Alternating from Station A and Station B.

Station A:
7 Burpees
7 Power Cleans 115#/85#
7 Shoulder-to-Overhead 115#/85#

Station B:
200m Run

AX: 75#/55#
RX: as is
RX+: 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.

Each station should have some rest. Scale repetitions or distance to have at least 30 seconds of rest each round.

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Tuesday 11.19.19

Warm-Up

A) 2 Rounds:

200M Run
5 Broad Jumps
10 Lunges
15 Ball Slams
20 Double-Unders

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Burpees

Strength

Power Snatch

3 reps @ RPE 6
3 reps @ RPE 7×2

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 “power” position with the hip crease of the athlete above parallel

Workout

For Time:

8 Deadlifts, 225#/155#
80 Double Unders.
800M Run
8 Deadlifts, 225#/155#
40 Double Unders.
400M Run
8 Deadlifts, 225#/155#
20 Double Unders.
200M Run

AX: 135#/95#
RX: AS is
RX+: 275#/195#

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: Choose a weight that you can complete in 2 sets or less!

Double Unders: Each station should be completed in 1 minute or less!

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