Trifecta Trifecta

Posts Tagged ‘Bench Press’

Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Sunday 05.12.19

Warm-Up

A) Every 4 Minutes x 2:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts, 20”

B) 3 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
16 Double-Unders

Workout

Capacity

“3 Dragons”

3 Rounds:

200m Run
10 Bench Press, 115#/75#
10 One-Legged Squats

3 Rounds:

200m Row
10 Power Cleans, 115#/75#
10 Front Squats, 115#/75#

3 Rounds:

40 Double-Unders
10 Burpees
10 Wall Balls, 20#/ 14#

RX+: 135#/95#
RX: 115#/75#
AX: 75#/55#. Walking lunges.

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.

This workout should only use one barbell. After you complete all 3 rounds of the bench press and one-legged squat station, take your bar off the rack and use it for the power clean portion. The weight on the bar for all the movements should be a load that you can complete 5 repetitions each time you see the bar. Scale as needed. If you can not complete one-legged squats, scale to walking lunges.

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Saturday 04.27.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes

A.
Push Press
8-8-8-8-8

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

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

Capacity

12 Minutes AMRAP:

200m Run
10 Bench Press
5 High Box Jumps

AX: 95#/65#
RX:135#/95#
RX+: 155#/105#

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.

Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.

Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.

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Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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Saturday 04.27.19

Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B) 2 Rounds:

16 Push Press, with an empty bar
16 Sit-Ups
16 Ring Rows

Strength

Superset A and B then rest 3 minutes

A.
Push Press
8-8-8-8-8

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

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

Capacity

12 Minutes AMRAP:

200m Run
10 Bench Press
5 High Box Jumps

AX: 95#/65#
RX:135#/95#
RX+: 155#/105#

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.

Bench Press: choose a weight that you can complete in 2 sets or less, scale load as needed.

Box Jumps: choose a height that is slightly out of your comfort zone. If you always jump on a 16in box, make today the day that you jump on a 20in box. If you always jump on a 24” box, jump on a 30-inch box. Take your time on this station.

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Sunday 04.21.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Step-Ups
10 Push-Ups

B) Every minute x 4 rounds:

12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

For Time:

400m Run

Then,
40-30-20-10:

Wall Ball, 20#/14#

80-60-40-20:

Double-Unders

Then,

400m Run

Then,
20-15-10-5:

Burpee Box Jump, 24″/20″
Bench Press

Then,
400m Run

RX+: 155#/105#
RX: 135#/95#
AX: 75#/55#

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.

Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles

Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
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.

In each 3 minute station, you should have some rest.

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Monday 03.25.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMONDAY”

Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
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.

In each 3 minute station, you should have some rest.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 03.13.19

Warm-Up

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30”/24”
30m Sprint
Rest60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang

Strength

Bench Press

Heavy 5
Then 1×5 at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetition.

Workout

Capacity

3 Rounds of:

30 Second Max Calories:
30 Second Rest
30 Second Max Ball Slam
30 Second Rest
30 Second Max Push Ups
30 Second Rest
30 Second GHD Sit-Ups
30 Second

Workout Tip

Each 30-sec station should be at max effort. Rest shall come. Scale movements or loads to continue to work the whole duration of the 30-sec max set.

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 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.

Bench Press: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

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Wednesday 02.27.19

Warm-Up

A) 3 Rounds:

40 sec Side Plank Hold R
20 sec rest
40 sec Side Plank Hold L
20 sec rest

B) 3 Rounds:

10 DB Press
10 Calorie Row
15 Ring Rows
15m Bear Crawl

Strength

Push Press

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed. Last week of Push Press.

Workout

Capacity

4 Rounds:

10 Bench Press, 135#/95#
10 Sit-Ups

Then,
2 Rounds of:

20 Calorie Row
20 Sit-Ups

Then,
1 Round:

30 Burpees
30 Sit-Ups

RX+ – 155#/105#
RX- As is
AX – 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.

Bench Press: you should be able to complete all repetitions of the bench press in 2 sets or less, scale load as needed.

Burpees: oh yeah! 30!

Continue ReadingNo Comments