Trifecta Trifecta

Posts Tagged ‘Box Jump’

Thursday 11.21.19

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

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE8x2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Bench press for 2 sets.

Workout

7 Minutes AMRAP:

14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar

– Rest 3 Minutes

Repeat

RX+: Strict HSPU
AX: DB Strict Press

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 and toes to bar stations should be unbroken each round. Scale repetitions as needed.

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Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

Strength Tip

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

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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.

Clean from Floor: If athletes’ 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 athletes 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 at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Saturday 11.09.19

Warm-Up

A)

Then,
2 rounds:

20m High Knees
20 Russian Swings

Then,
20 Step-Ups

B) 4 Rounds:

5 Ball Slams
10 Ring Rows
20 seconds Plank

Strength

Romanian Deadlift

8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 Sets

Strength Tip

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.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

4 Rounds For Time:

15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#

Workout Tip

Box Jumps: you may step down if needed.

Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.

Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.

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Saturday 11.16.19

Warm-Up

A) 3 rounds of:

12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups

– Rest 30 sec

6 Box Jumps 30”/24”
30m Sprint

– Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Seconds Handstand Hold
14 Seconds Bar Hang

Strength

Push Jerk

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8
[email protected] RPE 9

Strength Tip

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

Complete As Many Rounds in 15 Minutes:

50 Calorie Row
100 Double-Unders
25 Handstand Push-Ups
100 Double-Unders

Workout Tip

Each station should be completed in 4 minutes or less. Scale movement or repetitions as needed.

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Thursday 11.14.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Singles

B) 3 Rounds of:

12 Kettlebell Swings, 53#/35#
9 Box Jumps, 20”/20”
6 Strict Pull-Ups

Strength

Deadlift

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

Strength Tip

Objective: build to a heavy 6 rep Deadlift.

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

In Teams of 2 Complete The Following:

25 Burpees
100 KettleBell Swings, 53#/35#
100 Calorie Bike

25 Burpees
50 Kettlebell Swings
50 Calorie Bike

25 Burpees
25 Kettlebell Swings
25 Calorie Bike

Workout Tip

Note: One partner works, as one partner rests.

Kettlebell Swings: you should choose a weight that you can complete in sets of 10 repetitions each time you grab the bell.

Calorie Bike: you should not be on the rower for more than 1 minute.

If no partner, do 1/2 of the reps, rest time = work time.

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Friday 11.15.19

Warm-Up

A) EMOMx6:

odd: Row 40 Seconds
even: Jump Rope 40 seconds

B) 2 Rounds of:

200m Run
10 Power Cleans, below the knee with an empty bar
10 Strict Press, with an empty bar
10 Step-Ups
Rest 30 Seconds

Strength

Squat Clean

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9

Strength Tip

Objective: build to a heavy single squat clean.

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.

Clean from Floor: If athletes’ 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 athletes 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 at the bottom of the front squat.

Workout

Capacity

0:00-3:00:
500M Row

3:00-6:00:
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”
25 Hand Release Push-Ups

6:00-9:00:
500m Row

9:00-12:00
1 Power Clean Jerk 185#/135#
5 Box Jump, 24”/20”

Workout Tip

Each Station should be completed with some rest in between stations. Scale repetitions as needed to make this happen. You should have a minimum of 30 seconds rest between stations.

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Saturday 11.09.19

Warm-Up

A)

Then,
2 rounds:

20m High Knees
20 Russian Swings

Then,
20 Step-Ups

B) 4 Rounds:

5 Ball Slams
10 Ring Rows
20 seconds Plank

Strength

Romanian Deadlift

8 reps @ RPE 6
8 reps @ RPE 7×2 Sets
8 reps @ RPE 8×3 Sets

Strength Tip

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.

Romanian Deadlift is a variation of the deadlift where the movement starts with the barbell in your deadlift grip at full extension. Send your hips back and up, while keeping the barbell close to your body. The barbell will reach somewhere below your knee but never touch the ground. Stand up all the way by bringing your hips forward, and repeat.

Workout

4 Rounds For Time:

15 Box Jumps, 24″/20″
12 Chest to Bar Pull-Ups
9 Dumbbell Snatches Each Arm, 50#/35#

Workout Tip

Box Jumps: you may step down if needed.

Chest to Bar Pull-Ups: each round should not take you more than 1 minute to complete, scale repetitions as needed. May scale to kipping pull-ups if needed.

Dumbbell Snatches: each round has a total of 18 repetitions, 9 each arm.

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Sunday 10.27.19

Warm-Up

A) Each movement 20 seconds on/10 seconds off for 3 rounds:

Cal Row
Empty Bar Power Snatches
No Push-Up Burpee

B) 9-6-3:

Box Step-Ups
American Swings
GHD Sit-Ups

Workout

Every 3 Minutes x 5 Rounds:

15 Calorie Row
12 Dumbbell Snatches 70#/50#
9 Chest-to-Bar Pull-Ups

– 3 Minute Transition

Every 3 Minutes x 5 Rounds:

15 Burpees
12 Russian Kettlebell Swings, 70#/53#
9 Box Jumps, 24″/20

Workout Tip

Each 3 Minute section should have a built-in rest. Scale the row to 10 calories and or burpees to 10 reps if needed.

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Saturday 10.26.19

Warm-Up

A) 2 Rounds:

15 Calorie Row
15 Wall Balls
15 Sit-Ups

B) 9-6-3:

Overhead Squats, with an empty bar
Ball Slam
Box Jump, 24”/20”

Strength

Snatch Work

EMOMx4 rounds:

2 Hang Snatch, Above the Knee
@ RPE 7

– 3 Minutes Rest

EMOMx4 rounds:

2 Hang Snatch, Below The Knees
@ RPE 7

– 3 Minute Rest

EMOMx3 rounds:

2 Squat Snatches
@ RPE 7

Strength Tip

Perform 2 repetitions at the designated RPE each minute for the designated rounds. Each snatch variation requires a squat.

Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Repeat as needed.

Workout

For Time:

15 Power Cleans, 135#/95#
15 Handstand Push-Ups
400m Run
10 Power Cleans, 185#/125#
10 Handstand Push-Ups
400m Run
5 Power Cleans, 225#/155#
5 Handstand Push-Ups
400m Run

Workout Tip

Power Cleans: each round the weight for the power cleans should go up. If the jumps are too heavy, scale load as needed to complete the first round in 4 minutes or less, the second round in 3 minutes or less, and the last round in 2 minutes or less.

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Open 20.4

Check out tips on 20.4 from Sara Sigmundsdottir!

Workout

30 Box Jumps
15 Clean and Jerks, 65/95 lbs.
30Box Jumps
15 Clean and Jerks, 85/135 lbs.
30 Box Jumps
10 Clean and Jerks, 115/185 lbs.
30 Single-Leg Squats
10 Clean and Jerks, 145/225 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 175/275 lbs.
30 Single-Leg Squats
5 Clean and Jerks, 205/315 lbs.

20-minute time cap

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