Trifecta Trifecta

Posts Tagged ‘Box Jump’

Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

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

Objective: build to an RPE of 8 for 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
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.

Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Monday 01.20.20

Warm-Up

A) 2 rounds:

15 Russian Swings
15 Romanian Deadlifts, with kettlebell
15 Ring Rows
200m Run

B) 3 Rounds:

8 Step-Ups
8 Dumbbell Deadlifts
8 Dumbbell Push Press

Strength

Deadlift

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

Objective: build to an RPE of 8 for 3 sets of 5 repetitions with every weight jump.

Strength Tip

Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip wide 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

“EMOMDAY”

Every 75 seconds x 8 rounds:

Round 1:

200M Run

Round 2:

4 Power Snatches
8 Box Jumps, 24”/20”
4 Power Snatches

– alternate round 1 and 2 every 75 seconds until each round is completed 4 times.

AX:75#/55#
RX: 95#/65#
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.

Each section should take 60 seconds or less to complete. Scale as needed, in order to get some rest in each station.

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Monday 01.13.20

Warm-Up

A) 2 Rounds:

10m Bear Crawl
10 Russian Swings
20 Sit-Ups

B) 2 Rounds:

10 Lunges
10 Dumbbell Press
10 Dumbbell Walking Lunges
10 Push Press
10 Step-Ups, on a high box

Strength

Push Press + Split jerk
(1 + 2)

Every 75 seconds x 8 rounds at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

5 Rounds For Time:

7 Bench Press, 135#/95#
7 High Box Jumps, 30″/24″
14 Sit-Ups

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Bench Press: each set of the bench should be completed in 2 sets or less. Scale load as needed.

Box Jumps: pick a height that his challenging for you but able to complete under fatigue.

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Monday 01.13.20

Warm-Up

A) 2 Rounds:

10m Bear Crawl
10 Russian Swings
20 Sit-Ups

B) 2 Rounds:

10 Lunges
10 Dumbbell Press
10 Dumbbell Walking Lunges
10 Push Press
10 Step-Ups, on a high box

Strength

Push Press + Split jerk
(1 + 2)

Every 75 seconds x 8 rounds at RPE7

Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.

Workout

5 Rounds For Time:

7 Bench Press, 135#/95#
7 High Box Jumps, 30″/24″
14 Sit-Ups

RX+ – 165#/115#
RX- 135#/95#
AX – 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.

Bench Press: each set of the bench should be completed in 2 sets or less. Scale load as needed.

Box Jumps: pick a height that his challenging for you but able to complete under fatigue.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

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

Strength

Power Snatch

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Sunday 01.05.20

Warm-Up

A) 1 round:

500m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups
250m Row
10 Step-Ups
15 Russian Swings
20 Sit-Ups

B) 2 rounds:

5 Strict Press, with an empty bar
5 Front Squats, with an empty bar
5 Hang Squat Cleans, with an empty bar

Workout

6 min AMRAP:

10 Burpees Over The Bar
10 Toes-to-Bar

– 2 Minutes Rest

6 min AMRAP:

10 Hang Power Cleans, 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 min AMRAP:

10 Front Squats, 135#/95#
10 Shoulder-to-Overhead, 135#/95#

– 2 Minutes Rest

6 min AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

Workout Tip

Each 6-minute station will have 2 movements, with a 2-minute rest after each station. Choose movements and loads that you do not need to break up in more than 2 sets.

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Saturday 01.04.20

Warm-Up

A) 2 Rounds:

200m Run
10 Dumbbell Front Squats
10 Dumbbell Press
10 Dumbell Step-Ups on box

B) 3 Rounds with an empty bar:

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

Strength

Power Snatch

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power Snatch.

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

3 Rounds of, 4 Minutes each round:

400m Run

Then,
AMRAP:

4 Handstand Push-Ups
4 High Box Jumps 30″/24”

– Rest 2 Minutes

RX+: Strict HSPU
AX: Db Press. 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.

Each round will start with a 400M run, in the remainder of that 4 minutes complete as many rounds of the pushing variation and the jumping variation.

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Tuesday 12.31.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run

B) 2 Rounds with an empty bar :

8 Romanian Deadlifts
8 Thrusters

Strength

Power Clean

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean. No back off sets after you reach the RPE of 9 for 2 repetitions.
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

For Time:

200m Run

Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead

RX+: 155#/105#
AX: 95#65#
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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.

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Tuesday 12.31.19

Warm-Up

A) 3 rounds:

10m High Knees
10m Butt Kickers
5 Box Jumps
200m Run

B) 2 Rounds with an empty bar :

8 Romanian Deadlifts
8 Thrusters

Strength

Power Clean

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

Strength Tip

Objective: build to an RPE of 9 for 2 repetitions in the Power clean. No back off sets after you reach the RPE of 9 for 2 repetitions.
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

For Time:

200m Run

Then, 3 rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 2 Rounds:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead
200m Run

Then, 1 round:
9 Deadlifts
6 Hang Power Cleans
3 Shoulders-to-Overhead

RX+: 155#/105#
AX: 95#65#
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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Barbell Movement: choose a moderate weight that you feel comfortable cycling. All Deadlifts should be unbroken. Scale as needed.

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Sunday 12.29.19

Warm-Up

A) 4 Rounds
8 Wall Balls,
8 Calorie Row
8 Knee Raises

B) 2 Rounds:

8 Thrusters, with an empty bar
8 Toes-to-Bar
200m Run

Workout

3 Rounds
Every 3 Minutes Alternate A-B-C:

A.
15 Thrusters, 75#/55#
20 Toes-to-Bar

B.
15 Box Jumps, 20”/24”
20 Kettlebell Swings 53#/35#

C.
15 Calorie Bike
200m Run

RX+: 95#/65#
AX: 95#65#. Knee Raises.
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.

Stations: each station should have approx 45 Seconds or more of rest. Scale load and repetitions as needed

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Sunday 12.29.19

Warm-Up

A) 4 Rounds
8 Wall Balls,
8 Calorie Row
8 Knee Raises

B) 2 Rounds:

8 Thrusters, with an empty bar
8 Toes-to-Bar
200m Run

Workout

3 Rounds
Every 3 Minutes Alternate A-B-C:

A.
15 Thrusters, 75#/55#
20 Toes-to-Bar

B.
15 Box Jumps, 20”/24”
20 Kettlebell Swings 53#/35#

C.
15 Calorie Bike
200m Run

RX+: 95#/65#
AX: 95#65#. Knee Raises.
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.

Stations: each station should have approx 45 Seconds or more of rest. Scale load and repetitions as needed

Continue ReadingNo Comments