Trifecta Trifecta

Posts Tagged ‘Ball Slam’

Tuesday 05.28.19

Warm-Up

A) 1 Round:

200m Row
10 Ball Slams
10 Burpees
10 Walking Lunges
200m Row

B) 2 Rounds:

6 Strict Press
3 Split Jerks
6 Push Press
3 Split jerks

Strength

1 Push Press + 1 Split Jerk

1 set @ RPE 8

Strength Tip

Objective: perform only one heavy set of the complex. Volume is lowered this week. A new cycle will begin on Monday.

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

Push Press: start with the bar in the front rack position. Feet should be hip-width. 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: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

Capacity

1000m Row For Time
– 5 Minute Rest
500m Row For Time
– 5 Minute Rest
250m Row For Time

Workout Tip

Keep track of your rowing interval numbers. We will be working on rowing in the next cycle.

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Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

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

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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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Wednesday 05.22.19

Warm-Up

A) 4 Rounds of:
250m Row
Rest 30 seconds
15 Ball Slams
Rest 30 seconds

B) 20-15-10-5:

Abmat Sit-Up
100m Run after every round of sit-ups

Strength

Weighted Pull-Ups

3 sets x 5 reps @ RPE 7

Strict Pull-Ups

3 sets x 8 reps @ RPE 7

Strength Tip

Build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If pull-ups are challenging for you, scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

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

4 Rounds For Time:

10 Dumbbell Power Cleans, 50#/35#
200m Run

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

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.

Run: complete the run in 90 seconds or less, scale as needed.

Dumbbell Power Cleans: complete each set in 2 sets or less. Scale load as needed.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Capacity

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Tuesday 05.14.19

Warm-Up

A) 3 Rounds:

15 Russian Kettlebell Swings
10 Dumbbell Snatches
5 Ball Slams

B) 5 Rounds:

10 Single-Unders
10 Double-Unders
10 Sit-Ups
10 Knee Raises

Strength

Deadlift

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8×3 sets

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

Capacity

10 Rounds of:

5 Dumbbell Deadlifts 50#/35#
5 Dumbbell Power Cleans 50#/35#
20 Double-Unders

Workout Tip

Dumbbell Movements: each round of dumbbell movements should be completed in unbroken sets. Scale as needed.

Double-Unders: you should not take more than 30 seconds on this station, scale to 40 singles if needed.

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Saturday 05.04.19

Warm-Up

A) 2 Rounds:

20 seconds Cal Bike
10 seconds Rest
20 seconds Ball Slams
10 seconds Rest

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees

1 @ RPE 6
1 @ RPE 7
1 @ RPE 8 x 2 sets

Objective: build to an RPE of 8 for 2 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.

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

Every 4 Minutes x 3 Rounds:

30/25 Calorie Row
15 Squat Cleans

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#, Ground-to-Overhead

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

Calorie Row: you should be able to complete all the rowing portion in 2 minutes or less, scale as needed.

Squat Cleans: choose a weight that you can complete in 3 sets or less.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% 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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Thursday 04.25.19

Warm-Up

A) 1 Round:

16 Ball Slams
16 Step-Ups
16 Cal Row
12 Ball Slams
12 Step-Ups
12 Cal Row
8 Ball Slams
8 Step-Ups

B) 2 Rounds:

12 Ring Rows
12 Push-Ups
24 Sit-Ups

Strength

Back Squat

Heavy 4
Then 3 sets x 4 reps at 90% 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

For Time:

2 Rounds:

5 Bar Muscle-Ups
10 One-Legged Squats

2 Rounds:

10 Chest-to-Bar Pull-Ups
20 Weighted Lunges

2 Rounds:

15 Pull-Ups
30 Walking Lunges

Workout Tip

Each couplet will need to be completed before moving on to the next couplet. If you cannot perform bar muscle ups scale to strict pull-ups or 15 ring rows! Each couplet should increase in difficulty, make the appropriate modifications.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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Monday 04.08.19

Warm-Up

A) 1 Round:

500m Row
10 Dumbbell Snatches
10 Push-Ups
250m Row

B) 2 Rounds:

20 Bar Hangs
15 Ball Slams
15 Leg Raises

Strength

Superset A and B then rest 3 minutes:

A.
Push Press
8-8-8-8

B.
Strict Pull-Up
8-8-8-8

Note: you should build to a weight that is challenging for the push press, yet you can perform unbroken sets of 8 repetitions every time you touch the bar. You will perform 8 push press followed by 8 strict pull-ups. After both movements are complete, rest 3 minutes.

Workout

“EMOMDAY”

Every 5 min x 4 Rounds:

250m Row
5/4 Muscle-Ups
250m Row

Workout Tip

You should have over 1 minute of rest in between rounds. Scale distance on the rower to 200m or scale repetitions for the muscle up as needed. If muscle ups are challenging scale to 10 kipping pull-ups and 10 bar dips.

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Thursday 03.28.19

Warm-Up

A) 2 Rounds:

200m Run
5 Broad Jumps
10 Lunges
15 Ball Slams

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 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch
Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your 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 your weight is in the middle of the foot, and your back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.

Workout

4 Rounds, 2 minutes each:

200m Run

Max Rounds of:

2 Ground to Overhead
2 Bar Facing Burpee

– 1 Minute Rest

AX: 95#/55#
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!

Ground to Overhead: this may be a power snatch or a clean and jerk. Any way you can think of bringing the bar from the ground to an overhead position.

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