Trifecta Trifecta

Posts Tagged ‘Box Jump’

Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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 choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Wednesday 01.16.19

Warm-Up

A) 4 Rounds:

10 Step-Ups, 24”/24”
5 Push-Ups

B) 3 Rounds of:

10 Walking lunges
10 Dumbbell Press
10 Ring Rows

Strength

2 sets:

1 Push Press
1 Split Jerk

Strength Tip

If you do have an established 1RM Push Press, you should work between 65%-70%. If you do not have an established 1RM Push Press, you should work with a weight which you can comfortably push press and jerk with good mechanics.

Workout

8 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest-to-Bar Pull-Ups
8 Box Jumps, 24”/20”

– Rest 2 Minutes

4 Minute AMRAP:

8 Bench Press, 135#95#
8 Chest 2 Bar Pull Ups
8 Box Jumps, 24”/20”

RX+:155#/105#
RX: 135#/95#
AX: 95#/66#

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 choose a weight that you can complete your sets of 8 in 2 sets or less. Scale the load as needed

Pull Ups: if pull-ups are challenging for you, scale the reps down so you can complete each set in 2 sets or less. Scale to pull-ups or ring rows.

Box Jumps: Each round of jumps should not take you more than 40 seconds to complete.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

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

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Sunday 01.13.19

Warm-Up

A) 2 Rounds:

200m Row
10 Box Jumps
5 Push-Ups

B) 2 Rounds with an empty bar:

5 Hang Power Clean
5 Strict Press
10 Front Rack Lunges, with an empty barbell

Workout

10 min AMRAP:

1 mile Run

As many rounds as possible of:

5 Deadlifts, 225#/155#
10 Hand Release Push-Ups

– Rest 2 minutes

8 min AMRAP:

800m Run

As many rounds as possible of:

5 Power Clean and Jerks, 135#/95#
10 Front Rack Lunges, 135#/95#

– Rest 2 minutes

6 min AMRAP:

400m Run

As many rounds as possible of:

5 Power Snatches 75#/55#
10 Pull-Ups

Workout Tip

Run: you should not take more than 8 minutes on the mile run, 4 minutes for the 800M run and 2 minutes for the 400M run.

Barbell Loads: you should choose a weight that you can complete in unbroken sets.

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Friday 01.11.19

Warm-Up

A) 2 Rounds:

10 Step-Ups
10 Ring Rows

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 seconds
10 Calorie Row
– Rest 30 seconds

Strength

EMOM x 10

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

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 descend into an overhead squat.

Workout

15 Minute AMRAP:

20 Box Jumps 24”/20”
20 Calorie Row
20 Dumbbell Snatches

RX+:70#/50#
RX: 50#/35#
AX: 35#/25#

Workout Tip

Box Jumps: choose a height you feel jumping to, even with some leg fatigue.

Dumbbell Snatches: you should be able to complete sets of 20 snatches in less than 90 seconds. Alternate every 5 repetitions.

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Tuesday 01.08.19

Warm-Up

A) Buy-in:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

3 Rounds of:

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

Buy Out:

15 Calorie Rows
30 Double-Unders
45 Single-Unders

Strength

Deadlift

5 sets x 3 reps

Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

In Teams of 2:

10 Rounds total. One partner completes the whole round, while the other partner rests.

12 Cal Row
9 Deadlifts, 135#/95#
6 Power Cleans, 135#/95#
3 Push Jerks, 135#/95#

Workout Tip

Each Round should not take you more than 2 minutes to complete. Scale the number of calories and the weight on the bar to make this happen.

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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Saturday 12.29.18

Warm-Up

A) 4-8-12-8-4 Reps of:

Push-Up
Wall Ball, 14lb/12lb
Ring Rows, with a Pause

B) 3 Rounds:

30 seconds Plank Hold
30 seconds Rest
15 seconds Plank Hold
30 seconds Rest
100m Jog

Strength

Superset A and B then rest 3 minutes:

A.
Strict Press
4 sets x 10 reps

B.
Bent Over Row
4 sets x 10 reps

Strength Tip

Set up 2 bars. You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 10 repetitions every time you touch the bar. You will perform 10 Strict Press followed by 10 Bent Over Rows. After both movements are complete, rest 3 minutes.

Workout

8 Rounds For Time:

2 Bar Muscle-Ups
8 Kettlebell Swings, 53#/35#
8 Box Jump,24”/20”

Workout Tip

Kettlebell Swings: you should choose a moderate load that you can perform 8 unbroken swings.
Box Jumps: please choose a height that you can perform under fatigue. No missed jumps, please!

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