Trifecta Trifecta

Posts Tagged ‘Ball Slam’

Saturday 02.01.20

Warm-Up

A) 2 rounds:

12 Calorie Bike

Then,
12 Ball Slams
12 Dumbbell Strict Press
12 Dumbbell Front Squats

B) 3 Rounds:

10 Walking Lunges
10 Hand-Release Push-Ups
10 Wall Balls,
10 Hand-Release Push-Ups

Strength

Every 75 seconds x 8 rounds at RPE 7:

3 Split Jerks

Objective: build to an RPE of 7 for 3 split jerks every 75 seconds

Workout

20-15-10 For Time:

Pull-Ups
Wall Balls, 20#/14#

Then,
20-15-10:

Calorie Row
Handstand Push-Ups

AX: Strict DB Press, 35#/25#
RX: as is
RX+ Chest-to-bar pull-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.
Choose variations and loads that you can complete in 2 sets or less.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Friday 01.24.20

Warm-Up

A) 3 Rounds:

30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press
10 @ RPE 6
10 @ RPE 7×2 rounds

– 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-Ups or Ring Rows
Kipping Chest-to-Bar Push-Ups

10 @ RPE 6
10 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

15-12-9-6-3:

Bar Dips
GHD Sit-Ups
Box Jumps, 24″/20″

Workout Tip

Dips: each round of dips should not take more than 3 sets each round. Scale as needed.
GHD Sit-Ups: scale to toes to bar if no GHD is available.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Tuesday 01.14.20

Warm-Up

A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light

Strength

A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

Here 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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.

Workout

30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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Friday 12.27.19

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Snatches (5L/5R)
10 Ball Slams

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knees
5 Hang Power Snatch, below the knees

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% 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.

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 their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

2 Rounds for time:

600m Row
30 GHD Sit-Ups
15 Overhead Squats, 95#/65#

RX+: 115#/75#
AX: 95#65#. Front Squat.
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.

GHD: scale GHD to toes-to-bar or knee raises if needed. This station should not take you more than 2 minutes to complete each round.
Overhead Squats: complete each round of ohs in 3 sets or less. Scale load as needed, or scale to a front squat, if the overhead position needs more work.

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Friday 12.27.19

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Snatches (5L/5R)
10 Ball Slams

B) 3 Rounds with an empty bar:

5 Slow Overhead Squats
5 Muscle Snatches, below the knees
5 Hang Power Snatch, below the knees

Strength

Power Snatch

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9

Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch, then perform 4 additional sets of 2 repetitions at 85% 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.

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 their shoulders pinched back. From the ground lift the bar and receive the bar in the “power” position with the hip crease above parallel.

Workout

2 Rounds for time:

600m Row
30 GHD Sit-Ups
15 Overhead Squats, 95#/65#

RX+: 115#/75#
AX: 95#65#. Front Squat.
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.

GHD: scale GHD to toes-to-bar or knee raises if needed. This station should not take you more than 2 minutes to complete each round.
Overhead Squats: complete each round of ohs in 3 sets or less. Scale load as needed, or scale to a front squat, if the overhead position needs more work.

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Monday 12.23.19

Warm-Up

A) 3 Rounds:

5 Calorie Row
10 Walking Lunges
15 Ball Slams

B) 3 Rounds:

10 Hang Power Cleans with an empty bar
10 Air Squats
10 Strict Press

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% 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.
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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

“EMOMDAY”

EMOMx14 minutes:

Odd:
1 Front Squat + 1 Split Jerk at RPE7

Even:
10 Calorie Bike

Workout Tip

Each section should not take you more than 40 seconds to complete. Scale distance or load as needed. The front squat section should be a weight you built to an RPE of 7 then start the clock.

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Sunday 12.22.19

Warm-Up

A) 2 rounds:

200m Run
200m Row
20 Sit-Ups
20 Ring Rows

B) 2 rounds:

10 Ball Slams 30#/20#
10 Walking Lunges
10 Ball Slams 30#/20#
10 GHD Sit-Ups

Workout

Every 3 minutes x 3 rounds:

12/10 Calorie Row
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m Run
10 Pull-Ups
20 Sit-Ups

RX+ – 20 pull-ups.

Every 3 minutes x 3 rounds:

30 Walking Lunges
30 Ball Slams 30#/20#
60-second Plank

Workout Tip

EMOM 1- Row/Push-Up/GHD

You should not spend more than 40 seconds on the rower.
Handstand push-ups need to be unbroken sets, scale repetitions to make this happen or scale to Strict Dumbbell Press or even Hand Release Push-Ups. If you need to scale out of GHD sit-up, then perform knee raises for the same repetitions.

EMOM 2 – Run/Pull up/Sit-Up

This station should not take more than 60 seconds to perform. Sit-ups will be 20 for all.

EMOM 3- Lunge/Ball Slams/PLank

You will perform 30 unbroken walking lunges, then perform 30 ball slams, and after the ball slams, perform a 1-minute plank hold

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Monday 12.23.19

Warm-Up

A) 3 Rounds:

5 Calorie Row
10 Walking Lunges
15 Ball Slams

B) 3 Rounds:

10 Hang Power Cleans with an empty bar
10 Air Squats
10 Strict Press

Strength

Power Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
Then 85% of [email protected] RPE9 for 4 more sets

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean, then perform 4 additional sets of 2 repetitions at 85% 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.
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 their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the “power” position.

Workout

“EMOMDAY”

EMOMx14 minutes:

Odd:
1 Front Squat + 1 Split Jerk at RPE7

Even:
10 Calorie Bike

Workout Tip

Each section should not take you more than 40 seconds to complete. Scale distance or load as needed. The front squat section should be a weight you built to an RPE of 7 then start the clock.

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Sunday 12.22.19

Warm-Up

A) 2 rounds:

200m Run
200m Row
20 Sit-Ups
20 Ring Rows

B) 2 rounds:

10 Ball Slams 30#/20#
10 Walking Lunges
10 Ball Slams 30#/20#
10 GHD Sit-Ups

Workout

Every 3 minutes x 3 rounds:

12/10 Calorie Row
10 Strict Handstand Push-Ups
10 GHD Sit-Ups

Every 3 minutes x 3 rounds:

200m Run
10 Pull-Ups
20 Sit-Ups

RX+ – 20 pull-ups.

Every 3 minutes x 3 rounds:

30 Walking Lunges
30 Ball Slams 30#/20#
60-second Plank

Workout Tip

EMOM 1- Row/Push-Up/GHD

You should not spend more than 40 seconds on the rower.
Handstand push-ups need to be unbroken sets, scale repetitions to make this happen or scale to Strict Dumbbell Press or even Hand Release Push-Ups. If you need to scale out of GHD sit-up, then perform knee raises for the same repetitions.

EMOM 2 – Run/Pull up/Sit-Up

This station should not take more than 60 seconds to perform. Sit-ups will be 20 for all.

EMOM 3- Lunge/Ball Slams/PLank

You will perform 30 unbroken walking lunges, then perform 30 ball slams, and after the ball slams, perform a 1-minute plank hold

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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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