Trifecta Trifecta

Posts Tagged ‘Box Jump’

Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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Thursday 07.18.19

Warm-Up

A) 300m Row
Then,

3 Rounds:
10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 300m Row

Then,
1 Round:
10 Push Press, with an empty bar
20 Sit-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @RPE7
2 sets @RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: 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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: 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: 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, at the same time of extension with your arms, you should be in a split lunge position.

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

EMOMx10 minutes

Odd:
8 Handstand Push-Ups
Max Burpee Box Jumps, 24#/20#

Even: rest

RX: As is
RX+: 155#/105#

Workout Tip

Handstand Push-Ups should be completed in 1 set, scale as needed. Or scale to strict Dumbbell Press.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Monday 07.01.19

Warm-Up

A) Every Minute on the Minute x 8 minutes

Odd minutes:
5 Strict Press with an empty bar + 10 Air Squats

Even minutes:
10 Step Ups on a Box + 10 Ring Rows

B) 2 Rounds:

200m Row

– Rest 60 Seconds

Strength

Back Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8
5 reps @ RPE 9

Strength Tip

Objective: build to an RPE of 9 for 1 set of 5 repetitions with every weight jump.

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

“EMOMDAY”

Fight Gone Bad

Three rounds of:

Wall Ball, 20-pound ball, 10 ft target (reps)
Sumo Deadlift High Pull, 75 pounds (reps)
Box Jump, 20″ box (reps)
Push Press, 75 pounds (reps)
Row (calories)
REST

Workout Tip

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After rest, move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Saturday 06.29.19

Warm-Up

A) 1 Round:

500m Row
15 Wall Balls
250m Row
15 Wall Balls, 14#/12#

B) 3 Rounds, with an empty barbell:

1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

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

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more 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

For Time:

200m Run
21 Handstand Push-Ups
21 Box Jumps, 24”/20”
200m Run
15 Handstand Push-Ups
15 Box Jumps, 24”/20”
200m Run
9 Handstand Push-Ups
9 Box Jumps

Workout Tip

Run: do not take more than 60 seconds on the running section, scale if needed to a 100m run.

Handstand Push-Ups: scale to strict dumbbell press if handstand push-ups need scaling. You should be able to complete the first round of Handstand Push-Ups in 2 minutes or less, the second round in 90 seconds or less, and the last round in 60 seconds or less.

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Saturday 06.29.19

Warm-Up

A) 1 Round:

500m Row
15 Wall Balls
250m Row
15 Wall Balls, 14#/12#

B) 3 Rounds, with an empty barbell:

1 Snatch High Pull, above the knee
2 Muscle Snatches, above the knee
3 Power Snatches, above the knee
4 Overhead Squats

Strength

Snatch

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

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 that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then repeat the movement for one more 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

For Time:

200m Run
21 Handstand Push-Ups
21 Box Jumps, 24”/20”
200m Run
15 Handstand Push-Ups
15 Box Jumps, 24”/20”
200m Run
9 Handstand Push-Ups
9 Box Jumps

Workout Tip

Run: do not take more than 60 seconds on the running section, scale if needed to a 100m run.

Handstand Push-Ups: scale to strict dumbbell press if handstand push-ups need scaling. You should be able to complete the first round of Handstand Push-Ups in 2 minutes or less, the second round in 90 seconds or less, and the last round in 60 seconds or less.

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Monday 06.24.19

Warm-Up

A)
300m Row

Then,
3 Rounds:

10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 1 Round:

300m Row
10 Push Press, with an empty bar
20 Sit-Ups

Strength

Push Press

[email protected] RPE 7
[email protected] RPE 8×2 sets
[email protected] RPE 9×2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for another set.

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.

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

“EMOMDAY”

EMOMx16

Minute 1:
12 Calorie Row

Minute 2:
8 Wall Balls, 20#/14#
8 Burpees

Minute 3:
200m Run

Minute 4:
8 Wall Balls, 20#/14#
8 Burpees

Workout Tip

Row/Run: complete each of these stations in 45 seconds or less.

Wall Ball/Burpees: complete all the wall balls in 1 unbroken set, then quickly complete all 8 burpees with time remaining before the next station.

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Monday 06.24.19

Warm-Up

A)
300m Row

Then,
3 Rounds:

10 Strict Press, with an empty bar
10 Wall Balls
10 Box Jumps

B) 1 Round:

300m Row
10 Push Press, with an empty bar
20 Sit-Ups

Strength

Push Press

[email protected] RPE 7
[email protected] RPE 8×2 sets
[email protected] RPE 9×2 sets

Strength Tip

Objective: build to an RPE of 8 and perform another set, then build to an RPE of 9 then perform the same weight for another set.

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.

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

“EMOMDAY”

EMOMx16

Minute 1:
12 Calorie Row

Minute 2:
8 Wall Balls, 20#/14#
8 Burpees

Minute 3:
200m Run

Minute 4:
8 Wall Balls, 20#/14#
8 Burpees

Workout Tip

Row/Run: complete each of these stations in 45 seconds or less.

Wall Ball/Burpees: complete all the wall balls in 1 unbroken set, then quickly complete all 8 burpees with time remaining before the next station.

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Saturday 06.01.19

Warm-Up

A) 4 Rounds of:

200m Row
Rest 30 seconds

B) 20-16-12-8
Abmat Sit-Up

10-8-6-4
Step-Ups

Strength

Weighted Pull-Ups

1×5 Repetitions @ RPE 7
1×5 Repetitions @ RPE 8
1×5 Repetitions @ RPE 9

Strict Pull Ups

1×8 Repetitions @ RPE 7
1×8 Repetitions @ RPE 8
1×8 Repetitions @ RPE 9

Strength Tip

Objective: build to an RPE of 9 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

Every 6 min x 3 rounds:

200m Row
15 Kettlebell Swings, 53#/35#
10 Box Jumps, 24”/20”
15 Kettlebell Swings, 53#/35#
200m Row

Note: make sure to have rest in between sets.

Workout Tip

Kettlebell Swings: you should choose a weight that you can complete in unbroken sets. Scale load as needed.

Box Jumps: scale to step ups if needed.

Row: you should complete each round or 200m row in 75 seconds or less. Scale as needed.

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Saturday 06.01.19

Warm-Up

A) 4 Rounds of:

200m Row
Rest 30 seconds

B) 20-16-12-8
Abmat Sit-Up

10-8-6-4
Step-Ups

Strength

Weighted Pull-Ups

1×5 Repetitions @ RPE 7
1×5 Repetitions @ RPE 8
1×5 Repetitions @ RPE 9

Strict Pull Ups

1×8 Repetitions @ RPE 7
1×8 Repetitions @ RPE 8
1×8 Repetitions @ RPE 9

Strength Tip

Objective: build to an RPE of 9 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

Every 6 min x 3 rounds:

200m Row
15 Kettlebell Swings, 53#/35#
10 Box Jumps, 24”/20”
15 Kettlebell Swings, 53#/35#
200m Row

Note: make sure to have rest in between sets.

Workout Tip

Kettlebell Swings: you should choose a weight that you can complete in unbroken sets. Scale load as needed.

Box Jumps: scale to step ups if needed.

Row: you should complete each round or 200m row in 75 seconds or less. Scale as needed.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 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

3 Minute AMRAP:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 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

3 Minute AMRAP:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

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.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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