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Posts Tagged ‘Bar Facing Burpee’

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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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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Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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Open 19.4

Open 19.4 has landed! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Workout

Three rounds for time:

10 Snatches (men: 95 pounds, women: 65 pounds)
12 Bar Facing Burpees
– 3-minute rest

Then three rounds for time:

10 Muscle Ups
12 Bar Facing Burpees

12-minute time cap

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Sunday 12.16.18

Warm-Up

A) Every 3 Minutes x 3 rounds:

200m Run
10 Overhead Squats, with an Empty Bar
200m Row

B) 3 Rounds:

20 Double-Unders
20 Single-Unders
20 Sit-Ups
10 Overhead Lunges, with an empty bar

Workout

“Don’t Let This Go Over Your Head”

8 Overhead Squats, 135#/95#
8 Bar Facing Burpees
400m Run
12 Overhead Squats, 135#/95#
12 Bar Facing Burpees
400m Run
14 Overhead Squats, 135#/95#
14 Bar Facing Burpees
400m Run
16 Overhead Squats, 135#/95#
16 Bar Facing Burpees
400m Run

Workout Tip

Run: athletes should use the run as a recovery run.

Overhead Squats: if athletes can not safely and efficiently overhead squat, modify to front squats.

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Monday 05.28.18

Warm-Up

A. 3 Rounds of:

3 Box Jumps 20”
5 Deadlifts, with empty bar
3 Knee Raises
20 Double-Unders or (30 Singles)

B. 4 min work of:

Run 100m
10 Air Squats
5 Bench Dips

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

Row 750m/650m
30yd Barbell Overhead Walking Lunge (15yds down and back), 135/95
15 Bar Facing Burpees

– Scale Lunge Weight accordingly

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Monday 05.28.18

Warm-Up

A. 3 Rounds of:

3 Box Jumps 20”
5 Deadlifts, with empty bar
3 Knee Raises
20 Double-Unders or (30 Singles)

B. 4 min work of:

Run 100m
10 Air Squats
5 Bench Dips

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Objective: match your reps in sets A and B

– Rest 90 sec between sets

Barbell Walking Lunge

4 sets x 3 reps from fail @ 70% of your body weight

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

3 Rounds for time:

Row 750m/650m
30yd Barbell Overhead Walking Lunge (15yds down and back), 135/95
15 Bar Facing Burpees

– Scale Lunge Weight accordingly

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Wednesday 05.09.18

Warm-Up

A) Row 500m @ 2:00 pace

*Sub row with 400m Jog

3-6-9:

Kettlebell Windmill R/L (light)
Burpee
Deadlift 65lb/55lb

* Rest 90 sec between sections A and B

B) 30-20-10:

Air Squat
Sit-Up

Strength

Deadlift

A) 1 set x 3 reps @ 70% of Heavy Single or +10lbs previous session
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Pull-Up

3 sets x 3 reps from fail

– Rest 2 min between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

IWT

3 Rounds:

12 Toes-to-Bar
10 Hang Squat Cleans 125/175 lbs
2min Bar Facing Burpee

– Rest 2min between rounds

– Rest 5min after completing all rounds

3 Rounds:

12 Deadlifts 125/175
2min Row max meters

– Rest 2min between rounds

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Wednesday 05.09.18

Warm-Up

A) Row 500m @ 2:00 pace

*Sub row with 400m Jog

3-6-9:

Kettlebell Windmill R/L (light)
Burpee
Deadlift 65lb/55lb

* Rest 90 sec between sections A and B

B) 30-20-10:

Air Squat
Sit-Up

Strength

Deadlift

A) 1 set x 3 reps @ 70% of Heavy Single or +10lbs previous session
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 2 min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strict Pull-Up

3 sets x 3 reps from fail

– Rest 2 min between sets

Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)

* Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body

Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar
Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps

Workout

IWT

3 Rounds:

12 Toes-to-Bar
10 Hang Squat Cleans 125/175 lbs
2min Bar Facing Burpee

– Rest 2min between rounds

– Rest 5min after completing all rounds

3 Rounds:

12 Deadlifts 125/175
2min Row max meters

– Rest 2min between rounds

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Monday 04.30.18

Warm-Up

A) Primer x3 Rounds:

20yd Bear Crawl
9 Kettlebell Swing
11 Lunge

– Rest 30 sec

B) Barbell Tempo x3 Rounds:

5 Barbell Back Squat (empty bar)
3:3:3 (3 sec down-3 sec bottom hold-3 sec ascent)

Rest 20 sec

Strength

Back Squat

A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set (A)
C) 1 set x 6 reps @ 85% of set (A)

Objective – match your reps in sets (A) and (B).

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

Rest 90 sec between sets

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

*”Training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down
-Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground.
Drive through the center of your foot to the starting position, engaging your glutes.

Workout

4 rounds:

3 Min AMRAP

7 Front Squat
7 Bar Facing Burpee 115/75

– Rest 2 min between rounds

Score is total reps

Workout Tip

The goal for this workout is to maintain the same score with each round. Set out at a pace you know you can maintain for 4 rounds.

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Monday 04.30.18

Warm-Up

A) Primer x3 Rounds:

20yd Bear Crawl
9 Kettlebell Swing
11 Lunge

– Rest 30 sec

B) Barbell Tempo x3 Rounds:

5 Barbell Back Squat (empty bar)
3:3:3 (3 sec down-3 sec bottom hold-3 sec ascent)

Rest 20 sec

Strength

Back Squat

A) 1 set x 3 reps @ 70% of 1 Rep Max (or +5lbs previous session)
B) 1 set x 3 reps @ 90% of set (A)
C) 1 set x 6 reps @ 85% of set (A)

Objective – match your reps in sets (A) and (B).

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

Rest 90 sec between sets

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

*”Training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down
-Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground.
Drive through the center of your foot to the starting position, engaging your glutes.

Workout

4 rounds:

3 Min AMRAP

7 Front Squat
7 Bar Facing Burpee 115/75

– Rest 2 min between rounds

Score is total reps

Workout Tip

The goal for this workout is to maintain the same score with each round. Set out at a pace you know you can maintain for 4 rounds.

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