Trifecta Trifecta

Posts Tagged ‘Box Jump’

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Sunday 05.19.19

Warm-Up

A) 1 Round:

400m Run
15 Push-Ups
15 Ring Rows
200m Run
15 Push-Ups
15 Ring Rows

B) 2 Rounds:

10 Overhead Squats, with an empty bar
10 Step-Ups, on a box

Workout

For Time:

10-1:

Overhead Squats, 75#/55#
Sumo Deadlift High Pull, 75#/55#
Strict Press, 75#/55#
Box Jumps 20″/20″
200m Run after each round

RX+95#/65#
RX: As is
AX: Push Press instead of 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

Barbell movements: all barbell movements you should be able to complete in 2 sets each round or less. Scale load as needed.

Run: after every round completed run 200m!

Continue ReadingNo Comments

Sunday 05.19.19

Warm-Up

A) 1 Round:

400m Run
15 Push-Ups
15 Ring Rows
200m Run
15 Push-Ups
15 Ring Rows

B) 2 Rounds:

10 Overhead Squats, with an empty bar
10 Step-Ups, on a box

Workout

For Time:

10-1:

Overhead Squats, 75#/55#
Sumo Deadlift High Pull, 75#/55#
Strict Press, 75#/55#
Box Jumps 20″/20″
200m Run after each round

RX+95#/65#
RX: As is
AX: Push Press instead of 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

Barbell movements: all barbell movements you should be able to complete in 2 sets each round or less. Scale load as needed.

Run: after every round completed run 200m!

Continue ReadingNo Comments

Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

Continue ReadingNo Comments

Tuesday 04.30.19

Warm-Up

A) 1 round:

200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

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.

Strength Tip

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

Continue ReadingNo Comments

Sunday 05.05.19

Warm-Up

A) Every 4 Minutes x 3 Rounds:

200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill

Workout

Capacity

3 Rounds:

Alternating each station in order, 1 min on / 1 min off:

Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups

Workout Tip

Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.

Continue ReadingNo Comments

Tuesday 04.30.19

Warm-Up

A) 1 round:

200m Run
10m High Knees
10m Butt Kicker
10m Walking Lunge
200m Run

B) 3 Rounds:

20 Double-Unders
15 Ring Rows
10 Step-Ups, on a “high” box

Strength

Back Squat

[email protected] RPE 6
[email protected] RPE 7
[email protected] RPE 8 x 2

Objective: build to an RPE of 8 for 2 sets of 3 repetitions with every weight jump.

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.

Strength Tip

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

Capacity

For Time:

20 Box Jumps, 30″/24″
40 Pull-Ups
80 Wall Ball, 20#/14#
160 Double-Unders

Workout Tip

Box Jumps: you should choose a height that is challenging for you. Scale the height as needed.

Pull Ups: you should complete all 40 pull-ups in 3 minutes or less, scale repetitions as needed.

Wall Balls: you should complete all repetitions in 4 minutes or less, scale as needed.

Double-Unders: you should complete all repetitions in 4 minutes or less, scale as needed. If needed, scale to 2x for singles.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

Wednesday 04.24.19

Warm-Up

A) 3 Rounds:

15m Butt Kickers
15m High Knees
15m Bear Crawl
200m Run

B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off):

Box Jump
Row
Step-Ups
Sit-Up

Strength

Deadlift

Heavy 4
Then 3 sets x 4 reps at 90% of heaviest 4 rep

Objective: build to a heavy 4 rep deadlift. Then take 10% off that number and perform the designated number of sets for 4 repetitions

Workout

For Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

or Time:

800m Run

– 3 Minute Rest

For Time:

800m Row

– 3 Minute Rest

Workout Tip

You should try and find an intensity to be consistent with each round of rowing and each round of running.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments

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.

Continue ReadingNo Comments