Trifecta Trifecta

Posts Tagged ‘Ball Slam’

Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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 8 for 2 sets of 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Friday 09.13.19

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

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 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

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 Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

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Tuesday 09.17.19

Warm-up

A) 3 minutes Row

Then,
12 Ball Slams
12 Sit-Ups
12 Burpees
9 Ball Slams
9 Sit-Ups
9 Burpees
6 Ball Slams
6 Sit-Ups
6 Burpees

B) 2 Rounds:

5 Pull-Ups
5 Toes-to-Bar
100m Jog

Strength

Deadlift

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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 8 for 2 sets of 2 repetitions with every weight jump.

The bar should be one inch lower. Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Repeat as needed.

Workout

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings, 24kg/16kg
12 Pull-Ups

Workout Tip

This is a benchmark workout. Compare to the last time you performed it.

Run: should not take you more than 2:30 seconds to complete, scale distance to 200m if needed

Kettlebell Swings: you should be able to complete each round of kb swings in 2 sets or less, scale load as needed.

Pull-Ups: this station should not take you more than 60 seconds to complete. Scale repetitions as needed.

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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 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 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

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.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

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

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Friday 09.13.19

Warm-Up

A) 3 Rounds:

200m Run
10 Dumbbell Snatches
5 Burpees

B) 3 Rounds:

5 Muscle Snatches, with an empty bar
5 Front Squats
5 Muscle Snatches, with an empty bar
10 Ball Slams

Strength

Power Snatch From Ground

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then, 4 sets at 85% of [email protected]

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 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

Capacity:

10-8-6-4-2
Dumbbell Snatches, 50#/35#
High Box Jumps 30′”/24″

200m Run after each round

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 Snatches: you should choose a moderate load for this workout.

High Box Jumps: choose a height that is slightly out of your comfort zone.

Run: after every round, run 200m!

Continue ReadingNo Comments

Tuesday 09.10.19

Warm-Up

A) 3 Rounds:

10 Ball Slams
100m Row
10 Wall Balls

B) 2 Rounds:

12 Lunges
12 Ring Rows
12 Russian Swings

Strength

Back Squat

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2 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 8 for 2 sets of 4 repetitions with every weight jump.
Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. 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

Buy-in:
400m Run

Then, 4 Rounds :

20 Front Rack Lunges 95#/65#
10 Pull-Ups

Buy-Out:
400m Run

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

Lunges: you should choose a load that you can complete in sets of 10 repetitions each round.
Pull-Ups: each set of pull-ups should be unbroken each round. Scale as needed.

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Sunday 09.08.19

Warm-Up

A) 2 Rounds:

400m Run
15 Ball Slams
15 Ring Rows

B) 2 Rounds:

12 Step-Ups
12 Dumbbell Thrusters
24 Sit-Ups

Workout

“31 Heroes”
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

With a Partner
31 Minute AMRAP:

8 Thrusters, 155#/105#
6 Rope Climb
11 Box Jumps, 30”/24”

– Partners alternate 400m sandbag run (45/25 lb)

Workout Tip

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.

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Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

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Sunday 09.08.19

Warm-Up

A) 2 Rounds:

400m Run
15 Ball Slams
15 Ring Rows

B) 2 Rounds:

12 Step-Ups
12 Dumbbell Thrusters
24 Sit-Ups

Workout

“31 Heroes”
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

With a Partner
31 Minute AMRAP:

8 Thrusters, 155#/105#
6 Rope Climb
11 Box Jumps, 30”/24”

– Partners alternate 400m sandbag run (45/25 lb)

Workout Tip

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.

Continue ReadingNo Comments

Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

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 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. 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 position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

Continue ReadingNo Comments